JOURNEY WORK-OUT!

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For an express holiday training session, grab your suitcase. Up to you to check its weight to change the intensity of your exercise. Fill it with clothes. Its contents will force you always control your balance: the more your muscles are used, the more they grow. You will burn fat at the same time. Improvise your gym and you can exercise!

 

Perform these 4 exercises as a circuit, with 1 minute of exercise for each one. Rest for 15 seconds between each exercise. When you have done the full circuit, start again and repeat 5 times.

 

Exercise No. 1: juggling

  • Targeted muscles:  arm and shoulder muscles.

 

  • Performing exercise: standing, feet slightly turned out, wider apart than the shoulders. Place the suitcase in front of you with the handle within your reach. Bend your knees and lean forwards. Grab the handle in your right hand, bring it towards your chest, bending your elbow, drop it and catch it with the left hand. Do the same the other side.

 

  • Breathing: breathe in deeply in the low position and breathe out when lifting.

 

  • Safety advice: Don't arch your back and keep your shoulders low during the exercise. Cushion the suitcases' fall with your legs. Keep legs relaxed.

 

  • Repetitions: repeat for 45 seconds.

 

Exercise No. 2: Squat

  • Targeted muscles: mainly the quadriceps, glutes, hamstrings.

 

  • Performing exercise: stand up, with your legs slightly bent, feet out, wider apart than the shoulders. Grad the suitcase in your arms, at chest height. Bend your legs and squat down as low as possible, pushing your hips backwards. Push on your legs to return to your original position. Repeat the movement.

 

  • Breathing: breathe in deeply in the low position and breathe out when lifting.

 

  • Safety advice: look far ahead during the exercise. Don't arch your back and keep your shoulders low during the exercise. Knees should not be further forwards than your toes.

 

  • Repetitions: repeat for 45 seconds.

 

Exercise No. 3: Dynamic planche

  • Targeted muscles: mainly abs and legs

 

  • Performing exercise: go into planche position, with the suitcase on the ground. Place your foot in the handle on the top of the suitcase. Slide the suitcase, bringing your knee towards your chest. Return to the original position then repeat for 45 seconds without changing leg.

 

  • Breathing: breathe in when in start position and breathe out when you bring your leg towards your chest.

 

  • Safety advice: Keep your body aligned during the exercise (don't lift your buttocks), lock your upper body (shoulders over hands), contract abs to not arch your back.

 

  • Repetitions: repeat for 45 seconds.

 

Exercise No. 4: Elevation

  • Targeted muscles: mainly the shoulders, arms and back.

 

  • Performing exercise: kneel down in high position. Place the suitcase on your right shoulder using both hands. Pass the suitcase over your head, extending your arms, and transfer it to your left shoulder. Repeat going the other way.

 

  • Breathing: breathe in deeply in the low position and breathe out when lifting to extended arms.

 

  • Safety advice: look far ahead during the exercise. Lock your hips by contracting glutes and abs.

 

  • Repetitions: repeat for 45 seconds.

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