This time of year usual routines tend to fall by the wayside. With more events, work things, travel…whatever else that might pop up.
Recently, I’ve had a number of clients traveling for a variety of reasons…with MINIMAL time and space…and NO EQUIPMENT, other than a bath towel. Seriously!
Equipment or not, it’s all about CONSISTENCY. Because consistent effort is the MOST important quality that determines whether or not we reach our goals…whether it’s physical autonomy or performance.
But you MUST have realistic expectations of yourself that match the realities of your body.
Here’s a simple formula for Self-Care: - Too much stress = we break down - Too little stress = we don’t improve So, with the right amount of stress, we’ll grow and benefit from the experience. And equally important, we’ll be able to stay consistent with our efforts, no matter our surroundings, or what’s available to us. BOTTOM LINE: Do what you can with what you have.
So, here’s a NO-NONSENSE, SMART routine that’s not only athletic but will challenge your strength as well. Safe, efficient, and effective…anywhere, anytime! Just choose a movement variation based on your body type and needs. Remember both bodies are completely NORMAL... We just need different things when it comes to selecting the best exercises for our build:
🤸🏻♂️ Loosey-Goosey: Joints are just SUPER LOOSE
🏋🏻 Super Tight: Just feel STIFF all over Once you know your body type, now BREATHE like this:
🤸🏻♂️ Sighing exhale (fogging a glass)
🏋🏻 Pursed Lip exhale (blowing out birthday candles)
Mike! Where do I start?” Glad you asked:)… Try this: 1) Practice INHALING: - Find the MOST COMFORTABLE position based on your “body type”:
- Left Photo (Loosey-Goosey folks)
- Right Photo (Super-Tight folks)
- NASAL ONLY breathing! (MOUTH CLOSED!) - LONG EXAGGERATED INHALE (NO NECK!)…then normal exhale out - Pause (Breath normally). Wait for the next inhale to come. - 4-6 breaths
2) LOOSEN and COORDINATE your body here (Loosey-Goosey or Super Tight): https://youtu.be/mUoezf9TpGo REMEMBER:
✔️Everybody’s different…do as much as you comfortably can…as long as it feels good:)
✔️ Moving well means maintaining a “STACKED” position…head, over shoulders, over hips…the best you can
Here’s what you’re gonna do for each circuit for the amount of time YOU have available:
-Complete each exercise for the prescribed number of reps
-Rest as/when necessary between movements.
-Rest 1-2 minutes between rounds (Longer if necessary!)
-GOAL:3-5rds
You’ll Need:
- Comfortable/Clear space
- Bath Towel (Rolled Up!)
- Timer
Here’s what you’re gonna do for each circuit for the amount of time YOU.
Check it out! 👇🏻
1) Deadbug Straight Leg x 12/side
-Lie on your back
-SUBTLE TUCK of your hips (Lower back kissing the floor!)
-FULL MOUTH EXHALE: YOURS! (GET ABS!)
🤸🏻♂️ SAME SIDE: Connect same side elbow/knee
🏋🏻 CROSS CONNECT: Connect opposite elbow/knee
2) Get-Up (AS FAST AS YOU CAN!) x 2/side
-Start on your back
-SUBTLE TUCK of your hips (Lower back kissing the floor!)
- Breathe ANYWAY you want!
🤸🏻♂️ SAME SIDE: hand to knee
🏋🏻 OPPOSITE SIDE: hand to knee
3) Lifts/Chops x 8/side
-Staggered Stance
-Knees soft
-SUBTLE TUCK of your back pockets to heels (NO Lower back!)
-FULL MOUTH EXHALE: YOURS! (GET ABS!)
🤸🏻♂️ LIFT fast/loose up and across your body
🏋🏻 CHOP fast/loose down and across your body
4) 1/2 Walkout x 6
-Tall standing posture. Knees soft.
-FULL MOUTH EXHALE: YOURS! (GET ABS!)
🤸🏻♂️ STANDING POSITION: Walk hands out (HALFWAY!): EXHALING
-Pause and INHALE in place
-Walk hands back to start: EXHALING
-Return to stand and repeat
🏋🏻 INVERTED POSITION: Walk feet backwards (NO ARCHING LOW BACK!)
-Pause and INHALE in place
-Walk feet back to start: EXHALING
-Repeat
So, if you've been struggling right now to come up with some training options, give this one a try and lmk how it goes.
Safe travels and Happy Holidays!
Dedicated to your health and longevity, Mike
P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.
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