"Fitnessif it came in a bottle, everybody would have a great body."
Stay Fit on the Road: The Traveler's Workout
By Tony Horton
Travelin' folks find it difficult at times to set up their laptops and jump around to Power 90® in their hotel rooms. Quite often the people in the rooms below you aren't as thrilled about your fitness as you are at 7:00 AM. I created a workout for road warriors who don't want to miss a beat while traveling. The original title was "The Warrior Workout." Then I was calling it "The Hotel Room Workout." But this didn't seem right because you can do it anywhere. The people in those rooms below weren't always a fan of this one either. The new title is "The Traveler's Workout" because all you need is a space the size of a small workout mat, and you can do it anywhere in the world.
The workout is made up of four rounds with four exercises in each round. There is a fifth bonus round with four moves. The first exercise in each round is always a one-minute cardio move. The second exercise is always core/abs. The third is legs, and the last move in each round is always upper body.
Here it is:
- Run in place: ~1 minute
- Elbow-to-Knee Crunch: ~1 minute (just like in Power 90)
- Squats: ~30 reps (just like in Power 90)
- Push-Ups: Maximum reps that you can do while maintaining good form
- Jumping Jacks: ~1 Minute
- Hip Rock Raise: ~30 reps (Power 90 version or P90X-style)
- Step-Back Lunges: ~30 reps (from a standing position step back into crescent pose, minus the
arms. Alternate legs.)
- Military Push-ups: Maximum reps that you can do while maintaining good form
- Tires on Fire: ~1 minute (running in place with wide legs and high knees)
- Crunchy Frog: ~30 reps (see P90X)
- Run-Stance Squat Switch: ~30 reps (looks like squats but you're switching feet to a fighter's
stance on every rep)
- Wide Push-Ups: Maximum reps that you can do while maintaining good form
- Fast Feet: ~1 minute
- Mason Twist: ~30 reps (see P90X)
- Plié Squat with Calf Raise: ~30 reps (wide squats with toes raised at the top. Reach up with
both arms at the top.)
- Switch-Hand Push-Ups: Maximum reps that you can do while maintaining good form (one arm
does a military push-up while the other arm is doing a wide push-up. Switch after each rep.)
- Wacky Jacks: ~1 minute (see Power Half Hour)
- Roll Up/V Up: ~30 reps (more P90X stuff)
- Super Skater: ~20 reps each leg (from P90X)
- Side Tri-Rises: Maximum reps that you can do while maintaining good form (from P90X)
All these moves are found in Power 90, Power Half Hour®, or P90X®. If you don't have PHH or P90X, don't try to figure out some of this stuff. Just do anything you want as long as you keep the sequence of cardio, core, legs, and push-ups the same.
For more great articles, tips, and advice from Tony, visit Tony's Corner at Team Beachbody® Club. Not a Team Beachbody® Club Member? Click here to start your membership right away!
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Don't Stop Believin'
By Denis Faye
Hold on to that sweaty feeling! We know it's hard! We know it's easier just to sit on the couch. And sometimes, we know you're just not getting the results as fast as you'd like. But things are happening, honestly! Muscles are toning, fat's melting. You just need to keep at it.
Here are five quick tips to help you do just that.
- Enlist a buddy. Misery loves company, right? Grab your wife, husband, sister, brother, mailman, whoeveranyone who can join you on your quest to get fit. If there's no one in the immediate vicinity, log on to the Beachbody Message Boards. Tons of folks log on every day looking for a workout buddy. Once you find that pal, you can use tools like WOWY® to keep each other honest.
- Pick the right program. Far too many people pick the program they think they need without accounting for their personal tastes. Into pumping iron? Then don't do Turbo Jam or
Yoga Booty Ballet. Instead, hit it hard with Power 90® or P90X®! Have a look around, talk to a few people, and pick something that looks fun. That'll keep you motivated. Even if another program might fit your goals a little better, there's no point if you're not going to finish.
- Baby steps. About three days into P90X, another 87 workouts seems like a lot. Try to get out of this mind-set. Think weekly. If you get to Sunday, to your rest day, you'll have accomplished a week of hard work. You can assess the next week later.
- Along these same lines, consider a lesser goal. Fifty pounds in eight weeks is rather daunting. Start by losing ten pounds. Once you're there, reassess and set another small goal.
- WOWY®. This is our free online gym (stands for "Work Out With You"). It's a feature that allows people to alert others as to what workout they're doing, when they're doing it, and how it's going. Even if you don't have a workout buddy (as suggested in the first tip), it's still a great way to be held accountable and be inspired by any others on the same quest for fitness as you.
- Nude up. Okay, this one is a bit out there, but try to spend as much time with your clothes off as possible. If you still have a long way to go, it'll serve as a reminder of the things you're striving to change. If you're well on your way, it'll remind you of all you've accomplished, especially when you walk by a mirror and think, "Who's that hottie?" Sometimes a little narcissism is a good thing. That said, you might want to strap a few of your bits down when actually working out.
If you'd like to ask a question or comment on a newsletter article, just email us at firstname.lastname@example.org. Check Steve Edwards' Mailbag for his responses to reader comments.
For Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.
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