A workout plan to accompany Brazilian Jiu Jitsu training. Or to just get strong and shredded.Read More
The healthiest cultures in the world don't have gym memberships.
Instead, they embrace movement.
They get up and down often. Some eat their meals on the ground and therefore are constantly getting up and down. And others tend the gardens where they grow their own food.
They walk around. Transport is available but then so are their feet. And they use them often.
Instead of slowing down their movement patterns as they get older, they keep them going.
You'll often find them in groups hosting a yoga session or Tai Chi practice.
All forms of life move. If you don't move you die.
I wasn't close to dying but I knew I'd feel better if I got moving.
I'd just come off the back of a few days worth of travel with a lack of proper sleep or nutrition. And my system was feeling sluggish.
I didn't have access to a gym but that wasn't a problem. I had a body and I had gravity (I still have those).
Workouts don't need to be long and taxing all the time. There are times to lay it all on the line but for the most part, getting a sweat on and your heart rate up for a few minutes is enough.
The title of this article says how to stay fit whilst travelling but you can do this one anytime. Find some floor space and you’re set.
You could complete this in under 25-minutes if you wanted. I did it in closer to 30 with some filming in between.
Part 1 — Upper and Lower Body
Repeat 5 times
Don't take any rest in between the pushups and squats. For a level up, you could shorten the rest time to 30-seconds.
Part 2 — Upper and Lower Body
20 lunges (10 each leg)
20 knees to hands -- stick your hands out 90-degrees from your elbows and raise one leg at a time to meet your hand with your knee
10 tricep dips -- I used the edge of a car for these
Repeat 5 times
Do the lunges, knees to hands and tricep dips back to back with no rest in between. This helps to keep the heart rate high.
Part 3 — Core
30-seconds hollow hold (back to the floor)
30-seconds reverse hollow hold (stomach to the floor)
10 side plank twists (5 each side)
Repeat for a total of 6-minutes
No rest in between each of the different movements. 20-seconds rest after completing a round of each. Continue until 6-minutes is over.
The sweat started dripping after the 3rd or 4th set of Part 1 for me. It'll be hard until it happens.
Once your body starts to sweat, it'll start to help you move. That's what you're aiming for. 15-20-minutes of sweat and hard work for a whole day of feeling good.
PS Don't forget to stay hydrated when travelling (and like, all the rest of the time). Jet lag is made worse by a lack of hydration. Combat it fast by flooding your body with water and endorphins. This workout offers half the deal.