The Traveling Workout

Freestyle it!
This workout can last anywhere from 30-45 minutes, since it’s not guided by the clock but rather by your choice of destination. You choose the length of your route. You can also choose its character! You might want to plot a solitary route on a day when you’re feeling stressed, to make it easy to be alone with your thoughts, the rhythm of your breath, and the sounds of nature. On the other hand, if you’re feeling sociable, you might plot a route through the heart of town. Traveling workouts really let you take a journey—and you get to customize not only the physical terrain but also the mental landscape of your experience.

 
Along with muscular toning, this workout will focus on oxygen or “energy training” to improve cardiovascular condition, muscular strength and endurance, mental focus, emotional power and to reduce stress. This is a cardio-based workout out to a predetermined location where you’ll do exercises that are set up so that you are alternating between lower and upper body, giving your muscles a chance to rest in between. On the return trip you’ll want to stay in your aerobic zone, working with oxygen, with an RPE of no higher than 7-7.5. (This is equivalent to 70-75 percent of your maximum heart rate.)
 
Workout Snapshot
Time: 30-45 minutes
Location: A 1-5 mile course
Props: Tree limb, low bar or fence, log, bench, steps
Purpose: Full-Body Muscular Strength and Endurance. Cardio Conditioning. Mental Focus
 
Stage 1: Warm Up –5 minutes
This workout is heavy on cardio—but that doesn’t mean you should shortchange your warm up. You need to prime the circulation of oxygen through your body and brain, protect your muscles and joints from stress and strain, and to initiate hormone release for carbohydrate and fat consumption.
 
1. Reverse Breath    30-60 seconds
Tip: Remember the mood-posture connection? It’s impossible to feel low when you look up at the sky. Raise your head skyward and feel your mood lift!
 
2. Joint Rotations -- 1 minute
Start low, with your ankles and move up your body ending with your shoulders. As your roll your shoulders back, lift your ribs, engage your center and set your posture.
 
3. Fast walking (3-5 min)
Start moving with just a walk, using a heel-toe roll and your “high-toes” technique. Feel the textures under your feet. Observe how your ankles are both strong and flexible. As you feel your heart rate slowly climb, use your arms to set your tempo.
 
4. Cardio Fast Walk or Slow Run to your location - 10-20 minutes RPE 7-7.5
Take your time to find a rhythm, settling in at an RPE of 7. Your breath should be steady but not gasping. At an RPE of 7, you can talk, but you don’t feel like it.
Tip: Keep the muscles around your neck and shoulders loose and relaxed. 
 
When you arrive at your chosen location, walk it out for 30-60 seconds. If you are feeling tight, do some basic stretches. Outdoor exercisers tend to feel tightness in their hip flexors, hamstrings and calves, especially when working on outdoor terrain. Go ahead and take a few moments to release any tension.
 
Stage 2: Location Exercises – Duration: 10-15 minutes
Repeat this sequence of exercises twice in the same order. If you’re short on time or feeling fatigued, just do this sequence one time before heading back. Regardless, take a moment to feel proud of the work you’re doing!
   
1. Shoulder and Hip Rotations - 30-60 seconds
Loosen your upper and lower body. Take a moment to move your hips and shoulders through their full range of motion in both directions. Set your posture.
 
2. Wide-legged Squat -  30-60 seconds
Preparation: Set up on flat terrain for these squats.
Modifications
Easier: Lower your hips a couple of inches.
Harder: Lower your hips so your knees form a 90° angle.
 
3.   “Reverse” Pull-up - (Do as many of these as you can)
Prop: Gate, bar, or tree limb.
Modifications
Easier: Bend your knees and allow your legs to assist you.
Harder: Use a higher bar or limb so your feet come off the ground as you lift and lower.
    Tip: This is primarily a back-strengthening exercise, which uses the eccentric—or lowering phase—as the main event. Lower your body as slowly as possible and to full extension, where you actually feel your lats lengthen. 
 
4. Split Squat - 30-60 seconds per leg 
Prop: A mound, low step or root that is about 3-8 inches off the flat ground.
Modifications
Easier: Perform this exercise on a flat surface. Hold onto a prop if you feel unstable.
Harder: Bend your forward knee to create a 90° angle. Place your hands behind your head, elbows out to the side.
 
Tip: This is an opportunity to focus on a few things at once—lower body strength, core stability, and body balance. If you feel unsteady, stay with your focal point, and use this bit of imagery: Imagine that you have a spotlight shining out from a spot just below your navel and set your sights on the beam of light.

 
5. Push up - 30-60 seconds
Set up for your pushups with a wide base of support, feet at or just beyond shoulder-width apart. Make sure that you are level and centered on both the prop and the terrain. You don’t want to be cockeyed or you could tweak your shoulders.
Modifications
Beginners: Use a wall or large tree trunk.
Harder: Invert with your feet on the bench or low wall.
 
6. Lateral Press – 1-2 minutes
Preparation: Do these presses either on a flat surface or up an incline
Modifications
Easier: Don’t lower your tailbone more than a couple of inches. 
Harder: Lower your hips until you have a 45° bend at the knees and stay in this lower position throughout the entire exercise.
 
7.  Triceps Dip – 30-60 seconds
Modifications
Easier:  Lower your hips just slightly. Keep your knees bent at about a 90° angle.
Harder:  Place one heel on the ground and keep the other leg stick straight, hip-height in front of you. Switch legs.
Tip: As you become stronger, lengthen your legs more and more, always maintaining a slight bend to your knees. As your arms get fatigued, your body wants put the weight into your legs, do your best to keep your tailbone close to the bench during the entire exercise.
 
8.  Single-Leg Dip - 30-60 seconds per leg
 
 
9. Cardio return trip: Walk or Jog with a moving meditation    (10-15 min)
 As you run or walk back, take this opportunity to tune into your mental focus by identifying your trigger thoughts: the places your mind is conditioned to go, the scenes and scenarios you play out in your thoughts. Replace them with a mindful focus on the present task.
 
Stage 3: Cool Down  - 5 minutes     RPE 6
Walk it out to lower your RPE to 6, and wind down from your workout. You may want to wrap up your session with a positive mantra like, “I am fit, healthy, and vibrant!”

Take a few deep, purposeful breaths and repeat your mantra as you exhale.
Flexibility   3-5 minutes
•    Hip Flexors
•    Hamstrings
•    Quadriceps
•    Calves
•    Inner thighs (abductors)
•    Chest, shoulders and biceps
•    Back
•    Upper back and rear shoulders
 

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