Spring Workouts

By Olivia Lord

Spring break is here, and we’re getting ready to take a vacation or just get out of town. Whether it’s for pleasure or business, traveling can disrupt our fitness routine.

Not everywhere will have a full gym, and we can’t take our equipment with us, so I’ve compiled a list of workouts that will help maintain muscle or burn fat.

I know you’re worried about losing those gains, so here are a few workouts you can do in a park, in a hotel room, or even in an airport. Aim for 3-5 sets with 6-12 repetitions.

#1 Bulgarian Split Squats

Take an elevated surface, whether that’s a chair or a bench, and place your back foot on top of it. Take your front leg out a couple of feet away from the bench so that you can come into a low lunge. Only use that elevated surface to balance; you won’t put your weight back on it.

#2 Push-ups

Push-ups, depending on how you do them, can always be hard. No worries if you need to come down to your knees. Keep your shoulders down and elbows at a 45-degree angle. Slowly come down and then press back up with force. Keep your shoulders stacked on your wrists and tighten your core. For an extra challenge: Try declined push-ups! This is where you place your feet on an elevated surface.

#3 Leg Lifts

Grab a sturdy piece of furniture, lay on your back, and hold it with your hands. Lift your legs up to 90 degrees and then slowly lower back down. Try holding at the bottom for an extra burn!

#4 Squats

Spread your feet a little wider than hip-width. Point your toes forward and come down to a 90-degree angle in your knees. Make sure to come down slowly and then stand up to your starting position. Keep your back flat and tighten your core.

#5 Tricep Dips

Take a chair or bench and place your hands on the edge with your fingers facing out. Bend your elbows slowly and straighten. The more you straighten out your legs, the harder it is.

Now, let’s get to those cardio workouts! Aim for 3 sets of 45 seconds of each workout or turn it into a circuit and start a timer for 15 minutes. Switch workouts every 45 seconds.

#1 Plyo Lunges

Since we are doing cardio, we’re going to take a normal lunge and jump in and out of it. Jump into a lunge, and then jump back up, landing on the other leg back into a lunge.

#2 Burpees

Everyone’s least favorite exercise! Jump up, then come down into a high plank, and do a push-up or take your chest to the floor and come back up into a standing position.

#3 Jump Squats

Come into a squat and then explode up. As you come down, immediately bend your knees into that squat so we take the impact off your knees.

#4 Mountain Climbers

Position yourself into a high plank with your shoulders stacked on your wrists. Keep your core tight and drive your knee up to your chest one leg at a time.

#5 Jumping Jacks

I’m sure you’re familiar with these.

#6 Bear Crawls

This one is great if you have a room and you aren’t in public!

Come down on your hands, stay on the balls of your feet, and hover your knees above the ground. Walk on all fours forward and backward across the room.

Include these workouts in your routine and good luck on your journey to stay fit while traveling!

Olivia Lord is a personal trainer at Crunch Fitness.

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