This is part three - and final - of my "do anywhere" workout series! The main take-away from all three installments is - "don't use the pull of relaxing on a dock, traveling, or drinking on a patio as an excuse to become a sloth! It is possible enjoy summer AND maintain your fitness! The key is to have a few workouts in your back pocket that you can literally do anywhere — in a hotel room, in your living room, or even on the dock at the cottage".
In part one I shared the "joy" of tabata intervals. In part two I outlined my "10 by 1 minute" workout and how to do "11's".
For this final installment I have developed two cottage specific workouts; one cardio workout for the lake, and one interval / strength workout to do on the dock. Don't have a cottage? No problem, try the cardio workout in a pool, or do the interval / strength workout in your backyard or hotel gym.
Basically, with these workouts you have no excuse to be inactive!
Warm-up by treading water for 2-5 minutes.
Then, alternate 50 flutter kicks holding onto the dock with 1-2 minutes of vigorous treading water. Repeat 2-5 times.
Next, put on a flotation device or wrap a pool noodle under your arm-pits so that you stay upright in the water. Do 10 jumping jacks, 10 high knees and then 10 cross-country-ski motions (mimicking the motion of cross-country skiing). Then, pyramid the repetitions. Do all the moves for 20 repetitions, then 30, then 40, and finish with 50.
Finish by doing 5 to 20 minutes do lengths to and from an object that is a safe distance from your cottage's dock (and only if it's safe to do in your particular lake).
Dock friendly intervals / strength workout
I love traveling with a jump rope; skipping is an effective workout that requires minimal space and equipment.
Start by skipping rope for 2 to 5 minutes. Then do 10 lunges, 10 squats, 30 seconds of side plank on each arm, 10 push-ups, 15 band rows*, and 15 external rotations*. Repeat the entire sequence (including the skipping) two to three times.
Finish the workout with a superset of front plank and V sit. Do both exercises for 20 plus seconds. Take a 30 second rest. Then repeat.
Front plank: Balance on your forearms and your toes. Keep your shoulders over your elbows. Don't let your lower back round or arch. Hold for 20 seconds to one minute.
To make it easier, do the exercise from your knees. To increase intensity, while in the plank position, keep your hips still and place your right and then your left hand on the dock, so you are now in push-up position. Return to plank position. Do 10 reps, and alternate the hand you place down first.
V hold: Sit on your bum. Lean back 10 degrees, back straight and core engaged. Hold for 10 to 30 seconds. To increase the intensity, raise one or both of your legs.
*You need a resistance band for both the band rows and external rotations. I highly suggest investing in a resistance band. The convenience the band provides is well worth the $15; it is portable and inexpensive. With it you can get a full body workout anywhere – even on the dock at the cottage.
Band Rows: wrap a band around something at chest height. Step backward until the band is taut. Your shoulders should be stacked over your hips. Without letting your lower back arch, use your upper back muscles to draw your elbows backward. Pause then slowly release and repeat fifteen times.
External rotations: start standing holding a resistance band horizontal to the floor with both hands, palms up, elbows held into your sides at a 90-degree angle. Keep the 90-degree angle as you rotate both hands out to the side. Don't break at your wrist. Use the muscles around your shoulder blades to initiate the motion. Do 15 reps.
Coming October, 2016!