Wattage Workouts for "Frequent Flyers"
Wattage caters to Frequent Flyers and On-the-Go folks! Whether you travel for work, your kids have you going all over in separate directions or life keeps you busy, Wattage can work with you and develop a training program that best fit your needs! There is nothing like back to back business trips or a long week at work to obscure a workout routine, and coming to end of the week and you're feeling out of shape and tired. You know you have to get the gym but can't commit since your next trip notification just popped up on your phone.
No "Gym-Time" Needed!
With Wattage, you can be sure that while you are away, sticking to a workout routine can be achievable! Wattage goes with you wherever you do! These workouts are tailored to your goals and needs while on the go. Custom designed workout formula that is sure to keep you energized and fit while away from home and the gym.
Recent studies show that even just a few minutes of body weight resistance training a day can have a substantial positive impact on our ability to maintain our exercising habit.
Wattage Workout for Frequent Flyers:
Trainer Abi has put together a Wattage Workout that can be done in a hotel room, hotel gym, outside, or even while you wait to board the plane!
All of these work-outs can be performed anywhere just make sure it is a stable and flat surface.
Do each workout once through 1-10 then start back up from workout 1.
Workouts 1-10: Repeat 4 times!
(1) Pistol Squat
Position 1: Start with 1 leg raised, then slowly sit back into a squat position, keep the same leg raise
Postion 2: Sit down into a squat, pushing the hips and butt back in space, keep the leg extended out in front of you
(2) Bulgarian Split Squats
Position 1: Start with 1 leg on bench/bed with toes on facing down, while the other leg you come to stand on
Position 2: Slowly lower into a lunge, keep the ankle behind the knee
Positon 1: Lift leg with knee bent onto the bench. Make sure foot is flat on surface
Position 2: Push off the bent leg to stand up! Bring the leg that was on the ground up hip height at a 90-degree angle
(4) Side Plank
Position 1: Come to a push-up position on your forearm
Position 2: Slowly come onto the forearm, Shoulders, and Hips will face the same way. Keep the hip that is towards the ground lifted and hips stacked. The feet will be on top of each other and face the forearm out in front of you
(5) Single Leg Deadlift - Bodyweight
Position 1: Lift 1 leg and flex the toes towards you and the ground
Position 2: Hinge at the hips as you extend your leg back. Keeps the hips squared down towards the ground and toes flexed down. The core is engaged. Standing leg can bend to engage the glute muscle
(6) Elevated Push-up
Position 1: Bring the palms down to the bench. Hands are shoulder width distance. Make sure the shoulders and wrists are aligned. Back is flat, the core is in engaged. Don't let your butt go up into the air
Position 2: Bend at the elbows Lower down into the push-up. Engage the core and squeezing the shoulders together
[Below] Different View of Position 2
Position 1: Come to a squat position, plant hands on the ground
Position 2: Jump back into a push-up position with back flat and butt down
Position 3: Jump back into the low squatting position, plant the feet and jump towards the ceiling
Position 4: Jump and reach towards the ceiling
(8) Glute Bridges - Lifting 1 leg at a time for added variation and glue isolation.
Position 1: Bring feet flat to the floor, knees bent. Make sure the knees do not go over the ankles. To check for correct alignment, try and reach for your heels with your fingertips
Position 2: Push forearms into the floor as you push the hips towards the ceiling. Squeeze the glutes
Position 3: If you want more glute isolation, extend 1 leg in the air and push hips toward the ceiling
(9) Wall Slides
Position 1: Stand with back flat against the wall. Fit hip-width distance. Bring your arms out to 90-degrees or goal post arms. Fingertips face up. (This can also be done lying on your back on the floor)
Position 2: As you exhale, extend the overhead head keeping engagement through the arms
(10) Reverse Lunges
Position 1: Bring your hands behind your neck, elbows facing out. Stand tall
Position 2: Step back dropping the back knee down to the ground, keep the toe tucked and engaged. Make sure the front knee does not go over the toes. The core is in engaged. Sit up tall!
Position 3: Push off the toes, and engage the front leg (glute) to return back to standing
Afraid to commit to training sessions because you're in the car or travel more days than you are in your own home? Wattage offers training packages and Workout Plans tailored towards people that are constantly on the go!
Check out Wattage's YouTube page for more workouts.