It's the start of a New Year, and if you're like a lot of people, one of your goals is improving your health with exercise. But just a few weeks into 2019, maybe you find yourself in the middle of a weeklong business trip and working out after a long day is the last thing you want to do.
Sound familiar? If so, Warren Honeycutt – author of "Get Lean for Life: 7 Keys to Lasting Weight Loss" – says you're not alone. When you're on the road, it's very easy to fall off the wagon because your normal routine is off, you're not near your gym, and/or you can't attend your favorite exercise class.
A respected expert in weight loss, fitness, and nutrition, Honeycutt is no stranger to the gym. At age 62, he enjoys perfect health without any prescription medications. Honeycutt offers personalized fitness training through his comprehensive Get Lean program, which features detailed fitness videos for exercising at the gym, at home, at the office, and while traveling; personalized meal plans; motivational material; and more.
The following is a simple 20-minute full-body workout designed to provide maximum results in minimum time, using just a few small props that can easily fit into your suitcase.
Honeycutt stresses the importance of warming your body up before you dive into more strenuous exercises. Start with neck rolls, going clockwise and then counter-clockwise. Next, move on to arm swings and arm circles to loosen up your chest and shoulders. Lastly, stand with your feet shoulder-width apart and your knees slightly bent. Bend at the waist to the left, center, and right to prepare your back for the upcoming workout.
Dumbbell row.Place your right (or left) knee and hand on the edge of a couch or bed, so that your back is roughly parallel with the floor. Place your other foot on the floor for balance and grasp the dumbbell in your free hand. Let your arm hang down and then pull the weight back until the weight is beside your hip. "Make sure you don't forget to switch arms before resting!" reminds Honeycutt.
Squats.Some call these the king of the leg exercises, and Honeycutt certainly agrees. Again, proper technique is key. As you sit back into the squat, bend slightly at the waist and make sure your chest stays over your knees. Then return to a standing position. "Hold dumbbells or wrist weights for an added challenge," Honeycutt suggests.
In-and-outs.You may know this exercise as "lemon squeezes" or "crunchy frogs." Lie down with your legs out, balancing on your tailbone. Then pull the legs in toward your chest and back out again. "You can put your arms behind your head or reach them forward," Honeycutt says.