We all have a roster of solid exercises that travel with us: planks, push-ups, squats, lunges. They’re easy to do anywhere and require no equipment. But amped-up alternatives can easily elevate every on-the-go workout, targeting every muscle from head-to-toe and infusing cardio into your moves.
Make time for one or all of these exercises next time you find yourself away from home and reap the whole-body benefits.
Start in push-up position (hands under shoulders, abs engaged, back flat, legs extended behind you). Lower chest toward floor, and then as you press back up, rotate torso to left and keep gaze on your left hand, as you lift your left arm and leg toward the ceiling, forming an X with your body. Hold for one count; rotate back to high plank and repeat. Do 8 to 10 reps; switch sides and repeat.
Start in push-up position, and bring right knee in toward chest; extend leg behind you, and then immediately bring left knee in toward chest; extend leg behind you. Perform a push-up, keeping elbows by sides. Repeat. Do 8 to 10 reps.
Stand with feet hip-width apart, arms by sides. Lunge left leg behind you at a 45-degree angle, and place left hand on floor beside you. Keeping right knee bent, extend (or kick) left leg straight in front of you and lie face-down on floor. Leading with abs and extended right arm, reverse motion back to start and repeat. Do 8 to 10 reps; switch sides and repeat.
Stand in front of lounge chair (or bench) with feet hip-width apart, hands fisted under chin, elbows by sides. Place ball of right foot on top of lounge chair behind you, and then squat down, keeping back tall and bending knees until right knee taps ground; push through your heel to return to start. Do 8 to 10 reps, switch sides and repeat.
Starting on your left side with left foot on floor and right leg in the air, skate jump over to your right, planting the right foot and keeping the left leg in the air. Drop your hands and jump your right leg back to a single leg plank, keeping your left foot in the air. Stand up and hop onto your left foot with your right foot up. Drop onto your hands once again, jumping your left foot back and forward while the right leg stays in the air. Jump back, stand up, and repeat. Do 8 to 10 reps.