Your Travel Workout "Quickie"

Ugh. We know, we know- the last thing you want to do on vacation is exercise. But, believe us, your body will thank you when you come back to that first barre class after being away for 2 weeks! Here are a few simple barre-inspired exercises to do when traveling. No equipment required!

1. Chair Squats
Just like we do in warm-ups at Towne Barre. With feet hip-width apart, sit back in your chair keeping weight back through the heels and knees over ankles. Swing those arms to get your heart rate up! 8 full range, 16 pulses.

2. Plank
From your chair, fold forward and walk your arms out to straight-arm plank. Lower the knees if necessary for modification. Hold 30 seconds. Lower down to your forearms and hold the plank another 30 seconds. Press back to childs pose.

3. Chest push-ups
Bring those hands wider than your shoulders and come to your knees for modification, or lift up on toes. 8 full range, 16 pulses.

4. Tricep dips
Swing your legs in front of you and bend your knees so feet are flat on the floor. Lift your seat off the floor. Bend and straighten the elbows, keeping them squeezed back. For a modification, lower your seat to the floor and continue to bend and straighten the elbows while leaning back.
8 full range, 16 pulses.

5. Lunges
Stand with feet under hips. Bring a chair to your right side and step the right leg back to a split stance. Drive the right knee down as you bend your left knee, but don't let your left knee come forward in front of your left ankle. Use the chair for balance. 8 full range, 16 pulses. Repeat on the other side.

6. Second position plies
Turn to face the back of the chair and rest both hands on it. Bring your feet wider than your hips with toes turned out about 45 degrees (10 and 2 o'clock). Bend the knees and lower the seat without leaning forward- keeping the shoulders stacked over the hips. 8 full range, 16 pulses. Try another set with heels lifted.

7. Table top seat work
Come onto your hands and knees. Without shifting your weight to the left, extend your right leg back behind you. Keep your hips square and lift and lower your right leg, squeezing the glute. 8 full range, 16 pulses.

From table top, lower your left forearm onto the floor, framing your shoulders, and lift the right hip higher than the left. Lift and lower the right leg. 8 full range, 16 pulses.

Repeat on the other side.

8. Clamshells
Lie on your side and bend your hips and knees so that your heels are in line with your tailbone. Keeping the hips stacked, lift and lower the top knee (like a clamshell opening and closing). For a challenge, keep the feet off the floor. 8 full range, 16 pulses. Repeat on the other side.

9. Bridges
Lying on your back with your arms at your sides, knees bent and feet hip-width apart, lift and lower your hips. 8 full range, 16 pulses. For a challenge, try single leg bridges.

10. Ab work
Crunches- Lying on your back, place your hands behind your head and curl up, being mindful not to pull on your head. 8 full range, 16 pulses.

Bicycle- Float the legs to table top and rotate through the upper body as you bring opposite shoulder to knee. 8 full range, 16 pulses to each side.

Reverse curls- Lower your head to the floor and lift your legs up to the ceiling. Lift and lower your tailbone off the mat using your lower abs. Avoid the "plop"! 8 full range, 16 pulses.
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There you have it! Try this routine at least 3x/week when traveling. You can do it on the beach, on a floating dock, in a hotel room, or poolside! Not only will it help you maintain everything you've worked so hard for in class, it will force you to keep that important mind-body connection.