What’s up Rockstar! So I was traveling for the past week and was totally determined to get my workouts in on the road!
The following 5 workouts will give you an awesome variety of moves and circuits to do in almost any small space – including on the stairs!
Sometimes it’s easy to want to just skip your workout because you feel like you don’t have enough time, the right clothes, or the right space or set up, but I promise you, with these 5 circuits in your arsenal, you can #stopdropandbettyrock anytime, anyplace and keep on top of the #1 most important key in getting – and staying fit and healthy: CONSISTENCY!
It is far better to do SOME movement than none at all – trust me I know how easy it is to get focused on a project, work all day, have weird timing with eating and feel like there just isn’t enough time to do a “real” workout – but these short, fast workouts are incredibly effective, will make you sweat and will empower you to make the most of any situation you’re in.
Toys on the stairs? Make a game out of jumping up the stairs picking them up using workout 5. Girls want to play ballerina? Perfect, get them to do some of the moves from workout 2 with you.
In a tiny hotel room space? Use the hallway workout from workout 1. Spending too much time in front of the TV? No worries…add in the moves from the un-couch potato workout 3 – and notice who else is watching YOU and not the TV! Combine workouts 4 & 5 for an extra burn!
PRO TIP: Program these moves into you Seconds Pro timer app in your phone so you can save them to do anytime!
1: Hallway Workout
Limited space and limited time? No problem!! Get on these 4 moves you can do in a hallway…
#noequipment needed!!
4 rounds:
1. Lateral Shuffles (0:45)
-stay low, keep the weight back in your hips and heels, keep your chest up
2. Wall Push Up Claps (15)
-keep your core tight – don’t let your back arch – try this kneeling in front of an ottoman if you’re building up strength
3. Controlled Paused Squats (15)
-slow and controlled with a micro pause at the bottom. I like doing this in front of a wall holding my hands out as shown to keep my weight back and my chest up. It’s easy to lose your form with these. Squeeze your glutes as you come back up!
4. Wide Narrow Jump Burpees (10)
-strong burpees, drop it down, push up, keeping your core engaged and jump landing in a sumo or wide leg squat. Jump again landing in a regular squat and let that carry you back to your next burpee
Do it on a break at work also a great one for a hotel or if you’re home doing chores – you can rock out some sets between your tasks!!
2: Countertop Ballet Booty Barre
Countertop BALLET BOOTY BARRE workout – you can do this anywhere, anytime – I had very limited space between the countertop and the couch but was still able to get some seriously awesome moves in – #noexcuses!
5 rounds:
1.Squats on your toes – 20
– (drop it down if this bothers your knees) keep your weight back in your heels, chest up.
2. Releve plies (20)
– heels together up on your toes – knees out
3. Reverse curtsy to lift (15 each leg)
– keep your chest up and hold onto a chairback for stability as needed
4. Second position plié squats (20)
– wide leg like sumo stance – keep your chest up, core engaged, booty back
5. Leg lifts (20 each leg)
– don’t strain your back with this one, it’s a small pulsing lift. Bend forward to make it easier.
6. Knee to nose tuck, extend back (10 each side)
– totally awesome core and booty move, lift up on your toe as you drive your knee to your nose, come down to your heel as you sweep the leg out into an extension.
BONUS – add a hop
3: UN-Couch Potato Workout
Did this in the morning even though I was feeling super lazy and wanted to stay in bed, I was SO glad I did it, because I told myself I’d just do one round, but after the first one, I kept going. Does that ever happen to you?
I had so much energy when I was done!!
Try this for 3 rounds and tell me how YOU feel!!
1. (0:45 )- Mountain Climbers
– keep your core engaged, don’t let your back arch
2. 10 each side Single Leg Bridge Lifts (elevated)
– press down through the heel and keep your pelvis nice and level (don’t let it roll to one side or the other)
3. 10 Elevated Push Ups (alternating leg lifts for extra challenge)
– float the leg for extra challenge!
4. 12 Triceps Dips
– keep your chest open, shoulders back and those elbows parallel
5. 15 each leg Single Leg Thrusters
– press down through your heel to really activate your booty and squeeze it each time you come up
4: Full Body Sculpt
Try this FULL BODY sculpt circuit you can do ANYWHERE – I knocked this one out in a hotel room – it will take less than 15 minutes:
Go for 4-5 rounds:
1. Single leg split squats (0:45 each leg)
– press through the heel, keep your chest up and feel the booty burn!
2. Triceps Dips with leg elevated (0:45)
– alternate the leg lift every 5 reps to distract yourself and go as long as you can
3. Plie Pulse (1:00)
– lift up on your toes, heels together and drop down, move the thighs in and out – this is a killer thigh burn that gets your calves too
4. Elevated Push Ups with alternating leg lifts (0:45)
– a great way to build strength in the chest and get stronger for push ups on your toes on the floor is elevated push ups. Adding the leg lift makes them just a tiny bit harder!
5: Stair Workout
“Ambition is the first step to success. The second step is action.”
Who is taking the STEPS with me in this Booty and Leg Defining Workout – you can do on your lunch break outside or on your basement stairs – and get a little bonus upper body in there if you have a railing!
3-4 rounds
1. Staggered Side Step up Pulses: (1:00)
– step up laterally then squat, repeat up the stairs. Same thing coming down same leg leads. At the bottom turn around and go up facing the other direction and back down the same way.
2. Stair Lunge and Lift (1:00)
– step up the stairs coming into a lunge. As you stand lift the lower leg up behind you into a lift. Repeat!
3. Hanging Row (optional, bonus!) (0:45)
– switch your body position to face the other way every other set if you have a gradiated railing so you can do staggered rows working both sides evenly – keep your core engaged and squeeze between the shoulder blades.
4. Climbing Jump Squats (1:00)
– Jump squat up the stairs – when you get to the top run down and do it again til your time is up!
5. Mountain Climbers (0:30) not shown
– at the completion of each stair move do 0:30 of mountain climbers – so do move 1 then move 5, move 2 then move 5, move 3 then 5 etc for a total body burn!!
Be sure to check in and let me know when you get one of these done!