Body weight strength training great when traveling

A basic body weight strength training workout is a great routine to have during times where traditional workouts just aren't an option, such as while you're traveling, days when you don't have time to get to the gym, or times when you just want something quick and simple.

This workout consists of three circuits, with each circuit containing three exercises. Perform each exercise for 30-60 seconds with minimal rest between exercises. Rest for 30-60 seconds after each circuit. Once you complete all three circuits the first time through, repeat for 3-5 total rounds.

Circuit 1

Overhead Squat. With your arms extended overhead and feet shoulder-width apart, squat down until your upper leg is parallel to the floor. Keep your arms fully extended and try not to let them drop forward as you squat. Stand back to your starting position and repeat. To increase the challenge, add a jump at the top.

Backstep Lunge. Begin with feet together and arms at your side. Take a large step back and drop your hips until both knees are bent about 90 degrees. Step forward to your starting point and alternate your feet between steps. If you want more of a challenge, keep your arms extended overhead.

Speed Skater. From a standing position, hop to your left and softly land on your left foot, allowing your knee to bend to absorb the impact. Now, jump to your right and land on your right foot, again allowing your knee to bend. Continue this lateral hopping in a continuous rhythm.

Circuit 2

Pushup. Assume a traditional pushup position with hands at shoulder width. Bend your elbows and drop toward the floor as you keep your body rigid. Push back to the top and repeat. To increase the intensity, push up with force so your hands leave the floor and clap between reps.

Burpee. From a standing position, squat down until your hands touch the floor. Jump your feet back so you end up in a pushup position. Quickly bring your feet forward again and stand up, bringing your arms overhead and jumping to complete the rep.

Planked Reach. From a plank position, extend one arm straight out in front of you. Be sure to fully extend your arm while keeping your core engaged and your hips level. Return to the starting position and repeat on the other side. To increase the difficulty, raise your arm and opposite leg at the same time.

Circuit 3

Prone Sprint. Take a pushup position and drive your right knee forward as far as you can but keep your right foot from touching the floor. Now, with a quick transition, drive your left knee forward in the same manner, just as your right leg extends back to its starting position. Transition your legs back and forth as quickly as possible.

Crunch with Leg Tuck. Lie on your back with your arms and legs both bent around 90 degrees. Tighten your abdominals as you simultaneously crunch up and tuck your knees toward your elbows. Control back to your starting position and repeat. Try straightening your arms and legs to make it more challenging.

Prone Twist. From a pushup position, lift your right hand off the floor and rotate your torso while reaching your right hand toward the ceiling. Hold for a second as you squeeze your core. Return to the starting point and repeat on the left side.

So make your body work for you by using nothing more than your own body weight. Get moving and get results!

For a video of this workout, visit www.PushFitnessTraining.com/blog/.

• Joshua Steckler is the owner of Push Fitness, a personal training studio located in Schaumburg specializing in weight loss, muscle toning, and nutrition. Contact him at PushFitnessTraining.com.