Fitness on the Road

NIKKIFITNESS - Exercise, Workout and Fitness Videos & DVDs

Fitness on the Road - Part 2

Fitness on te Road - Part 2

After reading the first column about working out while on the road, you learned that the most important part about staying in shape while traveling is packing workout clothes.The second thing is to pack this workout in full, so print both columns, download a music playlist and get moving.

We already did the warm up and moves 1-10, so jump into a lunge:

Lunges

11) Alternate forward lunges landing heel then toe. Be sure to step far enough in front of you that your front knee does not pass the toes, and stays directly above the ankle. Right and left equals one repetition. Do 12 front lunges and then 12 alternating back lunges for the quads and glutes.

12) Cardio interval. Jump rope (pretend to hold the rope and swing it for extra biceps work) for 1 minute or count to 100. Alternate from one leg at a time to feet together and hopping. Maybe hop twice on one leg at a time. Have fun with it. For all cardio intervals in this workout, march in place for at least 20 seconds afterwards to get your heart rate back down to a comfortable level.

13) Plank push-ups. Get back into a plank position and this time alternate a full push-up with a 10 second right side plank and another push-up with a left side plank. That equals one repetition. Do 10 of these (20 push-ups in all).

14) Cardio. Stand up and do 20 jumping jacks with the right foot in front, 20 with the left foot in front and 20 alternating and crossing feet.

15) Glute raises. Lay on your back with feet flat on the floor and knees bent. Lift hips up and squeeze the glutes while pressing through your heels. Lower hips back to the floor for one repetition. This is called a bridge. To make this a more intense workout, lift the right leg to the ceiling and keep it there, only pushing through left ankle for the first 30 reps and then switch legs.

16) Jump rope for a minute again, using different leg combinations.

External oblique side crunches

17) External oblique side crunches. Lay on your back with shoulders flat on the floor and hands behind the head. Bend your knees and drop them off to the right side. Move the knees up to hip level so the body forms the letter "L" from knees to hips to head. Crunch the chest to the ceiling for 40 each side. Repeat on the left. The more intense version of this is to extend your rght arm out from the shoulder and lift both knees off the floor as you lift up onto your elbow.

18) Do a cardio interval again with one minute of jumping rope. (For different and more intense cardio intervals, visit nikkifitness.com for demos. You'll find them on the 30 minute Military Wife Workout DVD. It's convenient to play on a laptop or in your guest room and you can buy weights that fill with water and then empty for light packing.)

Internal oblique scissors

19) Internal obliques. Lay on your back again and put your hands behind your head for support. Bend your knees and put your feet flat on the floor. Focus on lifting the right shoulder, not the elbow (we want to keep the chin lifted and neck long while looking at the ceiling) to the left knee. Bring the left knee in toward the right shoulder at the same time. Release back to the floor for one rep. Do 30 on the same side and then switch to the other elbow and knee combo for another set. A more challenging version of this is to extend both legs and lift one to the ceiling and lower the other towards the floor in a scissor motion. As you lift the right leg to the ceiling, reach the right arm to toward your left toes (pictured) repeat on the other side and do 20 alternating scissor crunches.

20) Jumping jack cardio interval for 1-2 minutes

Upper and lower back strengthener

21) Upper and lower back. We worked the abdominals quite a bit, so now it's time to work the opposing muscles in the back. Lay face down with arms long and extended out at shoulder level, forming a "T" with your body. Lift the head, chest, shoulders, hands, legs and feet off the floor. Lower down and repeat the move 20 times.

22) Final cardio interval of Jacks, and jogging for 2 minutes.

23) Do a 5 minute cool down with the same moves in the warm up.

24) Stretch (see home page for a quick and free stretch video) your hamstrings, calves, quadriceps, hip flexors, inner and outer thighs, glutes, triceps, pectorals, trapezious and rhomboids (upper back), and lower back with standing rolls or cat/cow.

Remember to hydrate during your workout, and leave these columns in your travel bag for your next FIT trip!

--NikkifFitness

NIKKIFITNESS Workout Videos, DVDs and Downloads

Multitasking toning and cardio intervals boost metabolism and cut workout time in half!

New York, NY & Tankah, Mexico
Email: nikki@nikkifitness.com - Twitter: www.twitter.com/NikkiFitness - YouTube: www.YouTube.com/NikkiFitness

ORDER the DVDs at CREATESPAC E or AMAZON

NIKKIFITNESS.com has information on total body workouts, yoga videos, exercise dvds that really work, online fitness videos, free fitness videos, exercise routines, exercise dvds, exercise video downloads, exercise videos youtube, boot camp, fitness plans, fitness routines for losing weight, buns and thighs, cardio fitness dvd, fitness trainers, fitness workout dvds, fitness bootcamp dvd, yoga fitness dvd, fitness workouts to lose weight, cardio fitness workouts, fitness workout routine, advanced fitness workout, advanced workout video, advanced exercise dvd, home fitness, physical fitness, muscle fitness workouts, top fitness videos, weight lifting, abs, arms, lower abs, ways to lose cellulite, workouts for the inner thighs, fitness boot camp trainer, fitness boot cam exercises,exercise videos, boot camp aerobics, fat burning, biggest loser dvds, fat boot camp. NikkiFitness workout videos have been compared to the Biggest Loser boot camp and DVDs, Exercise TV, Kathy Smith, Cathe, Denise Austin and Barry's boot camp dvds. It's the only fitness equipment you need!