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
 

Total-Body Chair Workout

Typically, your activity level bottoms out the minute your butt hits a chair, but this workout, developed by Terri Walsh, creator of the Active Resistance Training Method and owner of A.R.T. Studio NYC, turns a chair into a toning tool for busy travelers and cubicle dwellers alike.

Move through the following circuit twice. Perform two-minute cardio intervals (jogging in place, burpees, or jumping jacks) between each exercise to make the routine more challenging. Get the most out of your workout by keeping your feet, navel, ribs, and shoulders constantly engaged, advises Walsh. “If you do not work up a sweat, you’re not working correctly, and you need to reset your active resistance points,” she says. “Push the floor down with your feet, pull the navel back, keep the ribs closed, and press the shoulders down.”

Try it! Whether you’re at home or on the go, log your workouts with our Fit Tracker tool

1. Standing Rotation
Perform: 25 to 50 reps on each leg
Works: abs, inner and outer thighs

Stand facing a sturdy chair with your feet placed on the floor about a foot away. Lower your upper body so that it is parallel to the seat of the chair. Hold on to the edges of the seat. Raise your right leg, bending your knee and keeping your leg parallel to the floor. (Your right foot should be behind your left glute). Rise to standing position, swinging your right leg so that your right toe taps the upper portion of the chair back. Repeat.

2. Step Up/Lunge Down
Perform: 25 to 50 reps on each leg
Works: glutes, hamstrings

Stand facing a sturdy chair with your feet placed on the floor about a foot away. Step one foot up onto the seat of the chair. Raise your entire body so that you are standing on the seat. Slowly step down, leading with the opposite leg and then lower your body all the way to the floor, sinking down into a lunge. Repeat.

3. Walking Plank
Perform: 25 to 50 reps on each side
Works: abs, chest, shoulders

With your feet placed on the seat of a chair, hold pushup position for 30 seconds. Next, tap your right knee to the floor without laying your weight on it. Return your right foot to the chair. Tap your left knee to the floor, and return it to the chair. Repeat.

4. Plank Figure 4
Perform: 25 to 50 reps on each side
Works: abs, chest, shoulders

With your feet placed on the seat of a chair, hold pushup position for 30 seconds. Next, turn your right knee outward from your hip so that your legs form a “4.” Return your foot to the chair and repeat.

5. Chair Butt Toner
Perform: 25 to 50 reps
Works: hamstrings, butt

Lay on your back with your heels placed on the edge of a chair’s seat, legs bent 90 degrees with your knees lined up over your hips. Press heels down while lifting hips up. Using your heels, pull the chair toward you so that the chair legs that are farthest away from you come off of the floor. Keeping your butt lifted, continue to use your heels to move the chair on and off the floor.

More: 7 Quirky Moves for Flatter Abs

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