Sometimes I know you have a limited amount of time and space to train. This happens to me on a travel day or when I’m in a hotel room. I can’t stand going to hotel gyms to find a dilapidated treadmill (that I wouldn’t use anyway), mis-matched dumb bells and a deflated stability ball. Why bother even leaving the room?
This is a workout from my friend, Dennis Heenan from his Super Hero Abs program. It’s perfect for those times when you just have to move, but have little time or equipment.
For each exercise: Do 20 seconds work and take 10 seconds rest. Repeat the entire circuit up to 4 times.
#1 – Hand Walkout
This is a great core strengthener and can be done in a kneeling push up position or a regular push up position. Walk the hands out and in and repeat. Make sure that your core stays tight and and that your back stays straight the entire time .
Hand Walkout in a Regular Push Up Position
If that is a little bit too difficult, just drop on your knees as seen below:
Hand Walkout in a Kneeling Push Up Position
Do 20 seconds work and take 10 seconds rest.
#2 – Bodyweight Squat or Squat to Toes
Put your arms straight forward, drop down and drive up.
Bodyweight Squat
If that’s a little bit too easy and you want to make that a little bit more challenging, do a quick squat to the toes. Don’t leave the floor so there’s no impact with a jump. OR, if impact isn’t an issue, do a squat jump.
Squat to Toes
Do 20 seconds work and take 10 seconds rest.
#3 – Plank Outside Mountain Climber
In a plank position, bring one knee up to the outside. Keep the core tight the entire time.
Plank Outside Mountain Climber
Do 20 seconds work and take 10 seconds rest.
#4 – Push up Cross Body Mountain Climber Combo
Do a push up then do a cross body mountain climber on each side. Repeat for 20 seconds.
Push up Cross Body Mountain Climber Combo
Do 20 seconds work and take 10 seconds rest.
You can repeat these four exercises for two, three, or even four rounds for 4 minutes, 6 minutes, or 8 minutes. Take a break if you need to rest between rounds.
To find more workouts like this, then check out Superhero ABS, here:
Dennis Heenan