On other days you can work your legs and abs again or combine them for a full body workout.
REPEAT THE LEG SUPERSET 5-10
TIMES, DEPENDING ON YOUR
1) Squats - 20
2) Crunches - 20
3) Lunges - 10 each leg
4) Left/Right Crunches - 20/20
5) Heel Raises - 20
6) Reverse Crunch - 20
Add jumping jacks or running a 1⁄4 mile on a local track to this one and you have a solid cardio and lower body endurance plan.
The leg workout superset below is a little more challenging due to the fact that it requires you to stand up and lie down repeatedly, but it is much like the requirements of a police officer on duty. Sitting still, jumping up, running, etc...
Some people have commented that the hardest part of this workout is the transition from one exercise to the other. As you can see, there is really no excuse why you cannot exercise any day of the week whether you are traveling, working long hours, or staying at home with the kids. With minimal equipment and time sacrifice, we can all fit exercise in our lives and stay healthy for many years to come.
Mix a little cardio with PT for an allin- one workout with both cardio and muscular benefits:
REPEAT 5-10 TIMES
★ Jumping Jacks - 10/Squats - 10
And/or jog or walk or bike 5 minutes
REPEAT THE FOLLOWING 4-5 TIMES
★ squats - 20
★ lunges 10 each leg (regular, half)
★ calves - 30 (regular, toes in, toes out)
★ bike or jog - 5 minutes
★ Jog 1⁄4 mile or bike 2-3 minutes/stretch
REPEAT THE FOLLOWING FOUR TIMES:
★ Jog 1⁄4 mile on a treadmill or outside (or bike 2-3 minutes)
★ Squats - 10-20
★ Lunges - 10-15 each leg
★ Calves - 30 each leg
The ideas above should help you maintain your fitness level even with limited time and resources. The other side of the fitness and health equation is nutrition. Although you can burn plenty of calories with the above workouts, it does not benefit you as much if you are not eating for more energy or eating too many calories. At the end of the day, if you take in too many calories than you burn, you will continue to gain weight.
5 Nutritional Tips for the Road
On average, most people can gain five or more pounds a year. That is why in five short years, people step on a scale and cannot believe they are nearly 50 pounds overweight. Weight has a way of sneaking up on you over time. You do not get overweight overnight and you do not lose the weight overnight either. Both take time, but fortunately losing weight can be faster if you follow a strict nutritional and exercise plan. Both take only minutes a day. You need to either stick to your food and exercise plan or start a plan now if you have not been active or concerned about your food intake in a long time.
Here are a few eating tips and some ideas on quick exercise routines to try when time is limited:
1) Lay off the fast food: Before you leave for a long day at work, try to eat and pack a lunch. Foods high in protein mixed with a natural carbohydrate are great energy meals. Try a lean turkey or chicken sandwich with vegetables like lettuce and tomato. Watch out for the mayo-too many calories and fat grams. Try mustard instead.
Fruits are great quick snacks, too. Try apples, oranges, or bananas for natural sources of energy.