Hi friends! Hope you’ve had a wonderful afternoon. Thank you so much for your kind comments and emails after this morning’s post. It means a lot to me, and I appreciate it more than you know. I posted an update on the Family page with more details.
So today, I have an all-new circuit workout for you! While I was in LA for IDEA, the bump and I took some exercise pics for one of my favorite types of workouts: a quick metabolic circuit. It’s also super quiet (no jumping!) so that you can keep it low-impact, especially if you’re in a hotel or apartment where your neighbors might hear you.
For resistance, I used something that I always have with me when I travel: my backpack. You can make it as heavy or as light as you’d like!
Here is the workout, which was designed to be completed in a circuit, moving quickly from one exercise to the next. When you finish a round, catch your breath before completing it up to 2 more times for 2-3 total times through. Be sure to warm up and cool down adequately, and always check with a doctor before making any fitness changes. Modify as needed.
1) Backpack squats: Hold the backpack (or large bag) at your chest and step your feet out so they’re just under your hips or slightly wider. Angle your toes out just a little and be sure to keep your chest lifted and core engaged as you sink into your squat. Sit down and back, keeping your weight in your heels.
2) Split squat: Step about 3 feet in front of the bed and gently place one foot on the beg. As you sink down into your split squat, make sure your front knee remains stacked over your front ankle. Keep your spine straight and relax your shoulders away from the ears. Squeeze both legs and exhale to rise.
3) Backpack swings: Step your feet just outside your hips and let the backpack gently swing in between your legs. (A tip: Make sure all zippers are closed haha.) Start to create some momentum so that you can swing the backpack up to shoulder height. As it swings up, squeeze your glutes underneath your torso (like someone hit you on the booty with something), and as it comes down, slightly bend your knees (make sure you are not squatting here). Exhale as the bag goes up.
4) Single-leg backpack row: Start with feet hip-width apart and the backpack in one hand. Whatever hand is holding the bag, step the same foot back about 2 feet before engaging your glutes to lift it up to hip height (or hover). Keep hips parallel to the floor as you “row” the backpack up on one side. Stop your elbow in line with your torso, keep the core lifted and squeeze through your back.
5) Plie squat overhead press: Step your feet out wide (below your shoulders) and hold the bag in both hands. Come down into a plie squat (try to get your thighs parallel to the floor) and as you rise, press the bag up overhead.
6) Decline pushups. Place your feet on the bed before walking your hands out into a plank position. The closer you are to the bed, the easier it will be. Make sure your hands are wide, and press down through your knuckles. Lower your chest towards the floor, bending the elbows 90 degrees, and exhale, squeezing the chest to rise. Modify by doing regular pushes (on knees or toes) or wall pushups instead.
What’s your favorite way to work out when you travel? I love to seek out local studios and classes, but if I’m in an area that has limited options, hotel workouts or streaming workouts (like Barre3, Physique57, Crunch Live or Beachbody) are fantastic options.
More travel and at-home options: