Stay fit on the go
BY KATY LOREN | PHOTOGRAPHY BY CORY SORENSEN
“On the road” doesn’t have to mean “off the wagon.” The following three fat-burning workouts can be done anywhere, anytime, with little to no equipment.
Working out while travelling can be daunting. Sure, some hotels have beautiful gyms, but others offer nothing more than a couple of sad machines hunkering in a dark basement room the size of your carry-on suitcase.
We have a much cheerier alternative.
Cari Shoemate, the co-creator of Bombshell Bootcamp in Houston, crafted three Oxygen-exclusive interval programs that incorporate strength work, cardio and plyometric moves to help you burn fat on the fly. “Interval training is really the best for fat burning, but there are other ways to challenge your muscles and get your heart rate up,” Shoemate says, noting that compound exercises — those that work multiple muscles — save time and expend more energy.
These workouts meet any goal or time constraint, use minimal equipment and can be done almost anywhere, from the quiet of your hotel room to the fresh green of a park. They are the perfect travel companions to keep you pool ready while on holidays — and will incinerate any decadent treats you might encounter along the way.
workout 1: knees up
Run quickly in place, lifting your knees to hip height with each step and pumping your arms in opposition. Higher knees + faster pace = greater intensity.
Stand in an athletic-ready position, feet together, knees slightly bent. Leap to the right and land on your outside foot, drawing your left knee up as you land, trying to touch your right elbow to your knee. Stabilise yourself and hold for a count, then continue, alternating sides.
REVERSE LUNGE WITH SKIP-UP
Stand with your feet together, then step back with your right foot into a deep lunge, reaching your left hand to touch your left foot (not shown). Quickly stand upright and leap into the air, driving off your left foot and bringing your right knee up in front of you to hip height. Land softly and repeat right away. Do all reps on one side before
SQUAT WITH FRONT KICK
Stand with your feet hipwidth apart, legs turned outward, then drop your hips straight down and bend your knees into a squat, descending to parallel or below. Quickly extend your hips and knees and, as you return to standing,
kick one leg in front of you — high, as if kicking a punching bag. Continue, alternating legs with each rep.
TRICEPS DIP WITH KNEE LIFT
Sit on a chair or table with your legs extended and your hands outside your hips, fingers forward. Straighten your elbows and slide forward to clear your glutes from the seat. Slowly lower yourself by bending your elbows until your arms form 90-degree angles. Pause, then extend your arms to return to the start, and at the top, lift one knee
into your chest. Replace your foot, then continue, alternating knees.
workout 2: jump strong
PRISONER SQUAT WITH AB TWIST
Stand with your feet hip-width apart, legs turned slightly outward, and place your hands lightly behind your head,
elbows flared, chest lifted. Perform a deep air squat, then stand and bring your right knee and left elbow in toward one another, crunching your abs and aiming to meet in the middle. Replace your foot and stand back up, then
continue, alternating sides.
For an incline push-up, put your hands on an elevated surface and your feet on the floor. For a decline push-up,
put your hands on the floor and your feet on a raised surface.
CURTSY LUNGE WITH HIP ABDUCTION
Stand with your feet hip-width apart, then step your left foot back and behind your right, keeping your hips square and bending both knees to 90 degrees. As you return to the start, lift your left leg straight out to the side and slightly in front of your body. Do all reps on one side before switching.
workout 3: band camp
BANDED SQUAT WITH SHOULDER PRESS
Stand with your feet shoulder-width apart, holding the band handles at your shoulders, palms forward. Kick your hips back and squat down, then quickly extend your legs and press the handles overhead.Lower your hands
to your shoulders and repeat.
Get into a wide split stance with your forward foot on the centre of a band, and hold the inside handle with
both hands. Bend both knees to drop into a lunge, reaching your knuckles toward the floor inside your front
foot, and as you stand, pull the handle up and across your forward leg, twisting through your torso and shoulders
while keeping your hips square. Do all reps on one side before switching.
NARROW SQUAT HOLD WITH BAND CURL
Stand on the centre of the band with your feet close together (but not touching), and hold an end in each hand. Kick your hips back and bend your knees to squat down until your hip crease passes your knees, chest lifted. Hold here and perform 30 biceps curls.
Secure the band around a solid anchor point and lie with your head toward the anchor, adjusting your distance to create tension in the band. Extend your arms along your sides and hold the handles firmly. Keep your arms straight as you perform a crunch, lifting your head, shoulders and upper back off the floor, then slowly returning
to the start.