You don’t get a six pack by resting on your rear eating cookies, and while it’s important to take time off from your regular diet and exercise routine, many people find that exercise actually makes them happy — even when they’re traveling. Embrace the burn while staying on top of your fitness goals (whether they be weight loss or muscle gain) with these moves put together for us by personal and group fitness trainer Omri Rachmut. Let’s just say Rachmut, who trained in Israel where he served as a paratrooper in the Israeli Defense Forces and now trains at Barry’s Bootcamp, knows a thing or two about always being in top form. Here are Rachmut’s instructions to perform this five-move circuit workout.
1. Lower body unilateral
Bulgarian split squats are by far my favorite when in comes to building lower body strength. Place the working leg forward, make sure the foot is fully planted on the ground. Place the top of the back foot on an elevated surface (think bed or chair ledge). Lower your body until you your rear knee nearly touches the ground, on the drive up try to raise the rear leg and put all the tension on the working leg. In order to ensure correct posture and execution focus on pushing through the outside of the front heel which will ensure stability and maximal engagement of the glute. Also make sure your shoulders are pulled back keeping a straight spine, inhale and tighten up your abs before dropping down to maximize core stability and control.
Do three sets of 10 to 15 reps.
2. Side plank torso rotation
This is a great core move. Place your body in a side plank hold position. Make sure your shoulders are aligned, bend through the top elbow (aligned at about ear level) and rotate through the torso driving the top elbow towards the grounds and rotate back to starting position.
Do three sets of 10 reps on each side.
3. Plank with leg extension
Get into forearm plank position on the ground; try holding the plank with your palms facing up to promote good posture (it will help push the shoulders back and keep a big open chest while keeping a straight back). While holding the plank slowly extend one leg at a time up towards the ceiling.
Do 30- to 60-second holds, alternating between extending and holding a plank 10 seconds each step.
4. Bench dip
Place both hands on an elevated surface (think bed or chair ledge), lower your body using the elbow and shoulder joints in a straight line to the ground. Make sure to keep your shoulders pulled back and down away from the ears. Keep big open chest.
Do three sets of 10 to 15 dips.
5. Push-up mountain climber
When doing your push-up make sure your hands are shoulder width apart, that your shoulders are pulled back and away from the ears, and that toes are firmly planted on the ground (if this is too challenging, drop to your knees); perform a push-up, at the top of each push-up perform a mountain climber by driving one knee at a time towards the chest keeping the movement from the hip down, avoid curving the spine, raising the hip, and any movement in the upper body.
Do three sets of 10 to 15 push-ups.