Yesterday’s post focused on equipment to keep on hand for in-home workouts. Today, I’m sharing a simple yet effective workout using those exact items! This circuit will get your heart rate up and work your entire body. It’s also great for travel (hello, hotel gym!) as most of the items would take up very little space in your luggage…
This type of workout is perfect when I can’t make it to the gym. If I have time, I follow it up with a 20 minute brisk walk or run through my neighborhood. I prioritize resistance training over cardio because I have seen the best results come from those types of workouts over the years…
L&L Home/Travel Workout
Follow the sequence below for 1-2 sets of 8-12 reps. Select the weight that challenges you for this rep range but still allows you to have proper form. (The squats and lunges can be done using body weight only if you prefer.)
Side Lying Hip Abduction
Place band just above or below knee, bend knees and pull your legs into a 90 degree angle to your body, and rest your head on your arm. Don’t strain your neck! Keeping your feet pressed together, slowly open and close your top leg about 20 or 30 degrees. Keep tension on the band for duration of the movement…
Gliding Disc Lunge
Keeping good posture the entire time, place one foot on disc and glide backward into a lunge, hold for 1 sec, then push through your front heel to starting position.
Standing Hip Abduction w/ Band
Place band above ankle extend your leg 20-30 degrees to the side, hold for one sec, return to starting position, keeping tension on the band the entire time.
Trunk Flexion w/ Rotation
Move slowly, keep chin tucked to protect your neck, repeat on other side
Dumbbell Narrow Squat
Keep good posture the entire time (correct yourself if you find your shoulders rolling forward) squat with your legs shoulder width apart, then push up (through your heels) to starting position.
Tubing Lat Row
Using the door anchor provided in the tubing kit, carefully place in the door and close/lock. Hold handles and move back until you feel tension in the tube. Position yourself with good posture in a modified squat and pull your arms back, to your sides. Hold for a second then release to start. Maintain tension in tube thoughout the movement.
Place hands behind head or across chest. Move slowly curving your spine, tucking the chin to protect your neck. Hold at the top of the movement for a second or two then release to start position.
Resistance Band Squat
Keep good posture the entire time (correct yourself if you find your shoulders rolling forward) squat with your legs shoulder or hip width apart, hold for a second and very slightly push your knees out against the resistance then push up through your heels to starting position.
Dumbbell Tricep Extension
Hold your weights at a 90 degree angle to the floor. Lower the weights by bending your elbows to a 90 degree angle, pause for a sec then push back to start.
Dumbbell Bicep Flexion
Keeping good posture hold weights at your side. Pull up with palms facing up, and pause at the top of the movement, then extend to starting position. Go slowly and avoid using momentum.
Depending on your season of life, at-home sweat sessions can be a lifesaver!
Now that my kids are in school and I work from home, I usually go to the gym or a class for a break. But, sometimes my schedule is tight and this helps me stay active, even if it’s just 20-30 minutes…it still counts! When my kids were younger, I would work out at home on days they were sick, up all night, etc, to give myself a burst of energy/stress relief…make it work for you! (Shop my home workout kit below!)
Coming soon…more gym workouts!
And, be sure to visit my Workout section for past workouts I’ve posted. If you have any questions about the workouts or my fitness journey, please feel free to comment or email me! Happy to help and I love hearing your feedback! Have a great day! xx
Photography: Stephanie Drenka