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A should for journey coaching that doesn’t require gear

Whether you're on a business trip or on vacation, training on the go may not be a top priority. However, we have put together the perfect travel training for you that can be done without a gym or equipment.

This whole body workout is great for you glutes. Section and legs, It requires no equipment, can be done anywhere, and takes less than 20 minutes.

Why it works

Led by Golds fitness coach Aubrey Williams on GOLD’S AMP ™ App, this workout is designed to get multiple muscles to work at the same time, so you can train the whole body. Along with mixing a high intensity level with isolated movements, it contains some core exercises to increase your heart rate and keep it in one fat burning zone,

Since the five basic movements are repeated, you can adjust the length of the workout to your needs, says Williams. "You can shorten it to make it shorter and faster, or you can lengthen it depending on your time," she says. "So it's a good, quick thing that you can do anytime, anywhere."

Training on the go

1. Glute bridge

Lie flat on a mat or on the floor with your knees bent and your feet flat and lift your hips in the air. Squeeze your glutes and keep a straight line through your knees, hips and shoulders.

The goal: Hold for 30 seconds.


2. Single Leg Glute Bridge

Lift your right leg up from the position of the glute bridge and isolate the glute. (Your left foot should still be flat.) Keep your body in the air in a straight line from your shoulders to your foot. Return to the glute bridge position and repeat the sequence with the other leg.

The goal: Hold each leg in the air for 30 seconds.


3. Bicycle crunches

With your back flat and your hands behind your head, raise your chest slightly (without straining your neck) and start lifting your left knee. Turn slightly, touch your right elbow and left knee, then stretch your left leg and repeat the movement with the other elbow and leg. Constantly changing pages.

The goal: Do the movement for 30 seconds.


4. Russian phrase

Sit on the floor, lift your feet slightly off the floor and reach into your core by leaning back about 45 degrees. Hold your hands together in front of you and turn your upper body from side to side with gentle, controlled movements.

The goal: Do the movement for 30 seconds.


5. Squat pulse

Stand with your feet slightly wider than your shoulders. Squat down and then continuously raise and lower your butt by 6 inches. It will burn, but you want constant exercise. Feel how these quads and glutes work while you pulsate!

The goal: Do this for 30 seconds and then rest for 30 seconds.

Repeat this entire sequence four more times. Here is the full sequence.

Round 1

0:30 glute bridge

1:00 One-leged buttock bridge on the left

1:30 Monopod on the right

2:00 bike crunches

2:30 Russian turn

3:00 Squat pulse

3:30 pause

round 2

4:00 Glute Bridge

4:30 one-leged buttock bridge on the left

5:00 Monopod on the right

5:30 bike crunches

6:00 Russian turn

6:30 squatting pulse

7:00 pause

Round 3

7:30 am Glute Bridge

8:00 One-leged buttock bridge on the left

8:30 Monopod on the right

9:00 bike crunches

9:30 Russian turn

10:00 squatting pulse

10:30 pause

Round 4

11:00 am Glute Bridge

11:30 one-leged buttock bridge on the left

12:00 Monopod on the right

12:30 bike crunches

13:00 Russian turn

13:30 squatting pulse

14:00 break

Round 5

14:30 glute bridge

15:00 One-leg glute bridge on the left

3:30 p.m. Single Leg Glute Bridge on the right

4:00 p.m. bike crunches

16:30 Russian turn

17:00 Squat pulse

17:30 end of training. Congratulations!

How this workout? download GOLD’S AMP ™ for a free trial to try more workouts.

Find out more about fitness and nutrition on our blog:

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3 HIIT workouts. 3 levels. Maximum burning.

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