Wednesday 26th April 2017,
UsFitties

Fitness to Go

Ariana Dane July 26, 2013 Exercise Comments Off on Fitness to Go
Fitness to Go

Whether you’re worried about maintaining your fitness regiment while on vacation or simply needing time for exercise in your busy schedule, here’s a great Fitness To Go routine.

Starting with the principles of the latest fitness rages HIIT (High Intensity Interval Training) and Tabata, we’ve crafted a 10-minute do-anywhere total body routine that suits everybody (pun intended) from beginners to advanced fitness addicts. Perform the routine once through to assault every major muscle group, achieve a beneficial cardio workout and metabolism boost. Two to three more times through will result in a significant calorie burn (especially from post-workout muscle recovery) and will leave you feeling satisfied and more importantly fit!

Items needed:

  • Stopwatch (most smartphones have them), or watch/clock with second-hand
  • One Resistance Band (light for beginners, medium for intermediates, heavy for pros)

Parameters:

You will work in time intervals of 20 seconds on, 10 seconds rest.  For beginners follow the routine a slightly slower rate (i.e., 15 seconds on, 15 seconds rest). For intermediates follow as directed, performing circuits 2-3 times. For advanced levels, perform circuit 4-5 times. (If you are not sure how to perform each exercise, feel free to ask us here as UsFitties, or view the hundreds of video demonstrations available on YouTube and throughout the internet.)

As with all exercise, warm up for five minutes first and stretch afterwards.

Routine:

Minute 1:  Jump Squats – 20 secs on – 10 secs rest, repeat x 1

Minute 2:  Burpees with Pushups – 20 secs on – 10 secs rest, repeat x 1

Minute 3:  Overhead Shoulder Press – 20 secs on – 10 secs rest, repeat x 1

Minute 4:  Bicep Curls – 20 secs on – 10 secs rest, repeat x 1

Minute 5:  Tricep Curls – 20 secs on – 10 secs rest, repeat x 1

Minute 6:  Rest (small sip of water recommended)

Minute 7:  Jump Squats – 20 secs on – 10 secs rest, repeat x 1

Minute 8:  Burpees with Pushups  – 20 secs on – 10 secs rest, repeat x 1

Minute 9:  Overhead Shoulder Press – 20 secs + Bicep Curls – 20 secs + Tricep Kickbacks – 20 secs

Minute 10: Prone Iso Abs (Ab Planks) – 20 secs on – 10 secs rest, repeat x 1

That’s it, you’re done.  Pat yourself on the back for a good job, and then go take on the rest of your day!

Have you tried our Fitness to Go routine? Let us know how you got on in the comments…


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About The Author

Ms. Dane has 4 National Certifications as a Personal Trainer (ACE, NASM, NESTA, APEX),  is a Certified Life Strategies Coach  from The Spencer Institute, prior to entering private practice worked for 24 Hour Fitness and Fitness 19 as a Master Trainer. With a focus on whole life fitness, Ms. Dane created Dane Life Fitness offering full service personal training, nutritional counseling, life coaching, and small business growth and development mentoring. She also created Workouts 247 offering customized workouts and meal plans for clients seeking professional advice, but wishing to conduct their exercise routines without the presence of a trainer.

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