I’ve got a special treat for you (insert my best coach “evil chuckle” here!).
It’s a sneaky core and upper body workout that you can do almost anywhere… requires no equipment (although you can use some if you want)... and it takes just 10-15 minutes.
This kind of workout is PERFECT for when you’re traveling or don’t have much time.
But also… if you DO have more time, you can turn this already effective workout into a longer session by expanding the cardio breaks to 3-5 minutes.
CORE & UPPER BODY BLAST
Warm up with some easy cardio (brisk walking) and dynamic stretches (arm circles, trunk rotations, etc.)
THEN, repeat this circuit 2-3x:
Push-up – 60 seconds
Russian Twist – 60 seconds
Half-Kneeling Woodchop – 60 seconds (30 seconds each side)
Plank Drag Through – 60 seconds
Cardio Break (Examples: Walking, High Knees, Jumping Jacks, etc.) – 60 seconds
Cool down to return heart rate to normal and stretch.
TIPS: If you don’t have access to weights for the Russian twist, woodchop, or plank drag-through, you can hold anything from a shoe or book to a backpack! Or just use your body weight.
Try to do as many reps as you can with good form in 60 seconds… take breaks as needed!
AND… If you’d love more workouts like this, make sure you get my latest resource (my gift to you)! My Back Pocket Travel Workouts ebook is packed with workouts you can do in just 10 to 30 minutes! Get it here: 👇🏻👇🏻👇🏻
“Portable” workouts like this help you to be consistent, which is one of the biggest keys to getting (and staying) stronger, fitter, and healthier!
Another key? Coaching and accountability!
I help women over 40 just like you find strategies that allow you to prioritise your health again — whether that means incorporating more downtime into your schedule, adopting healthier eating habits, or creating a fitness routine that works for you.
We'll work together to identify the areas where you need support and develop a plan to help you achieve YOUR wellness goals.
Ready to take the first step towards a healthier, more balanced life?
Let's make your health a priority again!
Committed to your success,
Deb Ellaway
Personal Trainer and Health Coach
LINKS TO EXERCISES:
Russian Twist: https://www.youtube.com/watch?v=gsMbP3g_pOU
Half-kneeling Wood Chop: https://youtu.be/CMLtlYZEsbw?si=YvhaHrIWUGr4fwJW
Plank Drag-through: https://www.youtube.com/watch?v=1aUyPe2ScJA
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