Easy Workouts for Exercise on the Go

5 On-the-Go Workouts

When all you need to tone your entire body is a duffle bag, desk chair, or jump rope, there’s no reason to skip exercise when you’re on the road
By Hollis Templeton fitbie
 

Duffle Bag Sequence

You’d never cram free weights into your carry-on—not when your bag and what’s inside can provide all the resistance you need for a head-to-toe strength training workout. Try these four moves developed by Mike Donavanik, CSCS, CPT, creator of the Extreme Burn: Total Body Interval Training DVD. Your duffle should weigh approximately 12 to 15 pounds.

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1. Duffle Bag Swings
Perform: 3 sets of 20 to 25 reps on each side
Works: glutes, hamstrings, back, core, shoulders

This move is similar to a single-arm kettlebell swing, says Donavanik. Place a duffle on the floor so that it is lying vertically in front of your feet. Standing over the bag, bend knees slightly, push hips back, and hinge forward at the waist, keeping a neutral spine. Grab the duffle’s handles with your right hand. Powerfully extend knees and hips, taking the duffle bag straight out. Let the bag swing back between your legs and repeat.

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2. Rotational Reverse Lunge
Perform: 3 sets of 12 reps on each side
Works: quads, glutes, core

Stand with feet shoulder-width apart. Hold the duffle horizontally at both ends at navel height. Step the left foot back and sink down into a lunge, keeping the right foot planted firmly on the ground. As you descend, simultaneously twist the bag toward your right glute. Come back up from the lunge, bringing your left leg back to the starting position while at the same time bringing the bag back to center.

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3. Sumo Squat to Press
Perform: 3 sets of 15 reps
Works: inner thighs, glutes, shoulders, triceps, core

Start with feet slightly wider than shoulder-width apart and turned out. Hold the bag horizontally at both ends in front of you at shoulder level. Lower your body into a squat, keeping your back straight and abs engaged. Extend up from the bottom of the squat and push the duffle bag overhead.

4. Plyometric Heel Taps
Perform: 3 sets of 15 reps
Works: total body, core

Place the duffle on the floor so that it is lying vertically in front of your feet. Standing over the bag, get into squat position. From the bottom of the squat, powerfully jump up over the bag and quickly click your heels together. As you come down from the jump, absorb the impact by landing in another squat.

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