Fitness Friday

Workouts for When You're Away

While vacations are essential for maintaining a sharp mind, keeping up with your workout routine will keep both your body & mind even sharper.

Vacation is probably one of the best things about summer. It's a great time and opportunity to get away from the daily stresses we experience at home or at work. In regards to our mental health, it's often one of the best things you can do for yourself. However, going on vacation also often means veering from our good dietary habits and from our established fitness routines. With gyms often not in the picture when we're away, here are some workouts suggested by our M.O.G. staff for when your away:

Megan's Lower Body Workout

 Calf Stretch: Keep the feet parallel with one foot on a folded towel. Thrust the hip forward and hold for 3x30s.

 Psoas Release Lunge: Lunge forward with the knee touching the ground, while leaning to the opposite side of the grounded knee with arm over head. Hold 3x30s.

 Hip Abduction: Stand completely erect with shoulders back and chest out. Kick your right/left leg out and slightly back while keeping posture. Complete for both legs 3x10.

 Wall Squats: Keep feet shoulder width apart and out in front of the body so that the knees do not go in front of the toes when squatting. When sitting in the squatting position ensure your butt, back and shoulders are against the wall, and tighten the core. Hold for 3x30s.

 Calf Raises: While standing in an erect position with shoulders back and core tight. Raise your heels by standing on your toes and holding for 2 seconds. Complete 3x10.

 Lunges: Keep the back erect and do not let the lead knee go in front of the toes, but rather keep it in line with the ankle. Hold for 2 seconds and do not let the touch the floor. Complete for both legs 3x8.

Chair Crunches: Keep the legs up on the chair and arms folded across the chest. With core tight and neck neutral, move towards the legs. Complete 3x15.

Tyler's Upper Body Workout

 Arm Across Chest Stretch: Cradle the stretched arm across your body, and pull until you feel a stretch in the shoulder. Hold 3x30s.

 Doorway Pec Stretch: Lunging into the doorway and keeping the elbows at shoulder height, lunge into the doorway until you feel a stretch in the pectorals (chest). Hold for 3x30s.

 Burpees: Complete a push up, bring the feet in, spring into a jump, get into a squat, complete a push up and repeat. Complete 3x10.

 Tricep Dip on Chair: With feet outstretched, bend the elbows until almost parallel with the shoulder and then extend. Complete 3x10.

 Plank: Keep the feet shoulder width apart and adjust the butt so that you feel the work in your core and not the low back. Hold for 3x30s.

 Diamond Push-Up: With hands in a star shape and in the center of the body, keep the feet shoulder width apart and the head looking forward. Complete 3x10 pushups.

Wide Set Push-Up: With feet shoulder width apart and hands at shoulder height and wide set, complete 3x30 pushups.