As we come up on the holiday season, many of you will be traveling, either on vacations, or to see family members who live far away. You have been working hard to make progress towards your fitness goals, and now you are worried about maintaining what you have achieved while you are on the road. Another challenge we will be facing during the next two months is dealing with the excessive amounts of great tasting, but not necessarily healthy foods that will be available to us. “The 10 Minute Weightless Workout” is designed to help you maintain the strength levels you have worked hard to achieve while you are traveling, without taking a large portion of your day. It can be done anywhere, including a hotel room or a guest bedroom, and requires virtually no equipment. I recommend doing this workout first thing in the morning. You can also do it again at night if you so desire (or if you got a little carried away at the evening meal). This workout is a part of one of the workouts I use during my Boot Camp Fitness Class.

THE WORKOUT This workout can be done with little or no warmup. Just moving around the room for a minute or two will get the blood flowing and you will be ready to start.

Wide Stance Bodyweight Squats 1 minute Pushups 1 set to failure Crunches with feet on floor 1 minute Alternating Lunge Stepping Forward 1 minute Pushups 1 set to failure Crunches with feet in the air 1 minute Narrow Stance Bodyweight Squats 1 minute Chair Dips 1 set to failure Crunches with feet on floor 1 minute Alternating Lunge Stepping Backwards 1 minute Chair Dips 1 set to failure Crunches with feet in the air 1 minute STRETCH

Do this circuit without stopping between exercises if at all possible. This will help keep your heart-rate up and give your workout a cardiovascular effect as well. If you are unable to do regular pushups, you can either do a modified pushup with your knees on the floor, or a pushup on the wall (see picture). If you do not have access to a chair for Chair Dips, substitute with another set of pushups. The pace for the exercises you are doing for 1 minute should be as fast as you can do them, while maintaining proper technique. The key for these exercises is to maintain your pace for the entire minute. This workout is as hard or as easy as you make it. Challenge yourself to complete the workout without having to stop to rest.

If you have any questions on this workout or other ways to maintain your fitness levels while traveling this holiday season, feel free to contact me at TMAZSTS@AOL.COM or call me at (812) 425-4360. HAPPY HOLIDAYS!!!