I work out with a personal trainer once a week. She puts me through my paces in circuit training - three rounds of six exercises each, using the props in our gym: hand weights, a step bench, a stability ball, resistance bands, and all that good stuff.
She's off on vacation next week, and then I have two weeks of vacation in July, but I don't want to lose all my hard-earned muscle tone, so I just asked her for homework that I can do without props at home or in a hotel room. Here's what she said (posting it here so I can access it from anywhere, because I will not be away from the interwebs):
For homework I would like you to walk 20 minutes (at least) each day come rain or shine - i don't mind where or when. Walk up all possible stairs also, and do 1 set of 10 calf raises each time you hit some stairs. (5 stairs minimum) no calf raises into Macys!!
In your room:
- Lunges forwards sideways and backwards x 12 reps (2 rounds) (quads and cardio)
- On all fours knee to elbow ( does back - upper and lower, butt, abs) x 10
- bridge with 10 raises one leg raise 10 secs then other leg (butt and hams)
- 12 Push ups man style (triceps and chest)
- Plank with 1 leg raised for 30 secs and other leg other 30 secs - no cheating! (abs and whole body)
- 1 Leg raised off floor or bed or ball, and lift bag of sugar 10 times repeat other side. (biceps, hip flexors, abs)
P.S.: for added variety, some more body weight exercises, like scissor kicks, sit-ups, boat pose, etc. Lots of photos that illustrate the exercises well.
And for stretches, let me try that quad stretch lying down. And here are some more lower body stretches, and some total body stretches.
