FiddleFit
Cathlete
Hi all! I'm looking for some ideas, please. This Friday I'm heading on a trip for 11 days and want to create a travel strength-training workout. Ideally I'm looking for exercises that can be done entirely with bodyweight and/or my green dynaband for resistance.
Here's what I have so far:
Chest:
Obviously push-ups in all their glorious varieties will cover the chest quite nicely. No ideas needed here. All the varieties also hit every muscle group in the upper body to some degree, so I consider these a great overall exercise, too.
Back:
I love pull/chin ups for bodyweight back work, but will not have a bar. What can I do instead?
A. Supermans
B. Planks
C. Use the dynaband like Cathe does to pull the band outwards, horizontally.
D. Use the dynaband like Cathe does in LICircuit (or is it DM?) to raise the arms over the head and pull down sideways with wide arms.
E. A double arm row, bent over at the waist, standing on the dynaband and pulling up, like in GS Back (or is that MM?).
Biceps:
A. stand on the band and do bicep curls
B. sit down, put one foot on the band and do one-arm concentration curls
Triceps:
A. One-arm overhead tricep extension with band
B. One-arm kickback with band
C. Dips
D. one-arm tricep push ups (where you lie on your side
Shoulders:
Cathe uses the band for shoulders a lot in the GS series. If I recall correctly I can simply step on the band and raise my almost-straight arms in every direction to hit the shoulders from all angles:
A. bend over slightly for rear delts
B. stand up (lean forward a bit) and go directly out for the top delts, using either straight arms or bent
C. raise arms straight out front for front delts
D. raise arms above head to simulate military presses.
Legs:
I will likely bring the BG dvd and do the Leg Blast Premix. But even without the dvd I'm thinking I could do:
A. wall squats
B. one legged wall squats
C. walking lunges
D. alternating step forward and step backwards lunges
E. calf raises
F. power lunges
G. unweighted squat and plie squat series (high reps, low ends, etc.). Heck, just copying the squat series from BG would be enough!
Core:
I'll bring along my QuickFix Pilates for Abs dvd because it has 3 no-equipment ab workouts on it. I might also bring along P90X's Core Synergistics workout, which will also give the core some functional fitness training. Oh, I also may have use of a stability ball, in which case I can do the KPC abs, as I plan to bring that dvd for some cardio options.
I wish I had dynabands with three different tensions; I'd do a PUB approach with all of this. I'd choose two or three exercises from the above groups and pyramid them with varying intensities. Shoot.
I appear to have more ideas about how to do this than I thought I did. If you have more suggestions I'd love to hear them.
Thanks,
Sandra
Here's what I have so far:
Chest:
Obviously push-ups in all their glorious varieties will cover the chest quite nicely. No ideas needed here. All the varieties also hit every muscle group in the upper body to some degree, so I consider these a great overall exercise, too.
Back:
I love pull/chin ups for bodyweight back work, but will not have a bar. What can I do instead?
A. Supermans
B. Planks
C. Use the dynaband like Cathe does to pull the band outwards, horizontally.
D. Use the dynaband like Cathe does in LICircuit (or is it DM?) to raise the arms over the head and pull down sideways with wide arms.
E. A double arm row, bent over at the waist, standing on the dynaband and pulling up, like in GS Back (or is that MM?).
Biceps:
A. stand on the band and do bicep curls
B. sit down, put one foot on the band and do one-arm concentration curls
Triceps:
A. One-arm overhead tricep extension with band
B. One-arm kickback with band
C. Dips
D. one-arm tricep push ups (where you lie on your side
Shoulders:
Cathe uses the band for shoulders a lot in the GS series. If I recall correctly I can simply step on the band and raise my almost-straight arms in every direction to hit the shoulders from all angles:
A. bend over slightly for rear delts
B. stand up (lean forward a bit) and go directly out for the top delts, using either straight arms or bent
C. raise arms straight out front for front delts
D. raise arms above head to simulate military presses.
Legs:
I will likely bring the BG dvd and do the Leg Blast Premix. But even without the dvd I'm thinking I could do:
A. wall squats
B. one legged wall squats
C. walking lunges
D. alternating step forward and step backwards lunges
E. calf raises
F. power lunges
G. unweighted squat and plie squat series (high reps, low ends, etc.). Heck, just copying the squat series from BG would be enough!
Core:
I'll bring along my QuickFix Pilates for Abs dvd because it has 3 no-equipment ab workouts on it. I might also bring along P90X's Core Synergistics workout, which will also give the core some functional fitness training. Oh, I also may have use of a stability ball, in which case I can do the KPC abs, as I plan to bring that dvd for some cardio options.
I wish I had dynabands with three different tensions; I'd do a PUB approach with all of this. I'd choose two or three exercises from the above groups and pyramid them with varying intensities. Shoot.
I appear to have more ideas about how to do this than I thought I did. If you have more suggestions I'd love to hear them.
Thanks,
Sandra
