Unleash Your Inner Strength: The Ultimate Bodyweight Core & Stability Workout for Travel and Beyond
Embracing Summer Fitness and Global Adventures
As the vibrant days of summer gradually begin to wane, I’m thrilled to connect with you one last time as part of our invigorating Summer Sweat Series. This past season has been a whirlwind of activity, marked by an impressive amount of travel that truly put the convenience and effectiveness of these workouts to the test. The bodyweight routines and minimal-equipment exercises designed by Lindsey for the Summer Sweat Series have proven to be an absolute lifesaver, allowing me to maintain my fitness regimen no matter where my adventures took me. Whether I had access to a full gym or just a small hotel room, these adaptable workouts ensured my commitment to health never wavered.
Speaking of adventures, the excitement is almost palpable as Mark and I embark on an incredible journey to Europe tomorrow! We’ll be flying out of Chicago tomorrow night, with our first stop being the stunning city of Bergen, Norway, where we’re set to arrive on Friday afternoon local time. The initial eight days of our trip will be spent exploring the breathtaking landscapes of Norway alongside our dear high school friend, Lars, and his girlfriend, Solfrid. Out of our entire itinerary—which also includes vibrant Copenhagen and the mystical beauty of Iceland—Norway stands out as the destination I’m most eagerly anticipating. The hiking trails look absolutely phenomenal, promising unparalleled views and an immersive experience in nature. I’ve lost count of the evenings I’ve spent mesmerized by online photos of Norway’s majestic fjords and mountains. Every time Lars sends us a Snapchat, my excitement for this incredible journey only grows!
With bags packed and spirits high, I’ve been in Milwaukee since Monday night, tying up loose ends and preparing for the trip. I even squeezed in a meeting with Monique today in Illinois, because, of course, planning for 2017 is already underway! It’s hard to believe we’re already halfway through the year, charging towards new goals and horizons. The pace of life truly is incredible!
Introducing Your Power-Packed Bodyweight Challenge: SUP Power Yoga + Plank
Get ready for a workout that truly has it all! This dynamic routine, aptly named “SUP Power Yoga + Plank,” masterfully blends elements of yoga, stability training, and intense core work into one seamless and highly effective session. It’s designed to challenge your body in new ways, fostering a deeper connection between strength, balance, and flexibility. The best part? You don’t need any special equipment to reap its incredible benefits.
This particular workout excels in leveraging your own bodyweight to create powerful resistance. Every movement is an opportunity to engage multiple muscle groups, improve proprioception (your body’s sense of position and movement), and build a rock-solid core. Even without external weights, you’ll feel a profound burn and notice significant gains in overall strength and endurance.
For those looking to amplify the challenge, there are simple ways to progress: consider adding a pair of light dumbbells (e.g., 5-pounders) to certain exercises or increase the number of circuit repetitions. While the recommended circuit completion is 2-3 times, pushing for that third round will undeniably elevate your workout intensity, leaving you feeling strong, stable, and ready for anything.
SUP Power Yoga + Plank Circuit
Equipment Needed: Your body and a mat (optional)
Warm Up: Begin with a 20-minute light run or dynamic cardio to get your heart rate up and muscles warm.
Description: Complete the entire circuit, moving from one exercise to the next with minimal rest. Repeat the full circuit 2-3 times, taking a short rest (60-90 seconds) between rounds.
5 Reps: Walk Out Plank
This exercise is fantastic for building full-body stability and dynamic core strength, as well as warming up your hamstrings and shoulders.
- Start in a tall, neutral standing position with your feet positioned shoulder-width apart and your arms relaxed at your sides.
- Hinge at your hips, folding forward and down until your hands are firmly planted on the ground. Feel free to bend your knees as much as needed to reach the floor comfortably.
- With control, slowly walk your hands forward, one hand at a time, until you reach a strong high plank position. Ensure your shoulders are stacked directly over your wrists and your body forms a straight line from head to heels.
- Hold this high plank for a few seconds, engaging your core deeply.
- Reverse the movement, walking your hands back towards your feet, pushing through your palms, and slowly returning to your upright standing position.
- Repeat for the specified number of repetitions, focusing on smooth, controlled movements.
10 Reps: Plank Launchers
Plank Launchers are excellent for developing explosive core strength, shoulder stability, and improved body control. They combine the static hold of a plank with a dynamic squatting motion.
- Begin in a high plank position. Align your shoulders directly over your wrists, distribute your weight evenly through all ten fingers, and actively pull your kneecaps up towards your belly button while pressing your heels towards the wall behind you.
- Maintain this rigid plank, ensuring a straight line from your head to your heels, a flat back, and a deeply engaged core. Your neck should remain neutral, gaze slightly ahead of your hands.
- From this strong plank, bend your knees deeply and shift your weight back towards your heels, moving into a squatting plank position. Keep your core tight and back flat.
- Explosively launch your weight forward, driving through your hands and feet, returning to a strong high plank position. This is one repetition.
- Perform 10 repetitions, focusing on power on the forward launch and control on the return.
5 Reps: Push-up + Crescent Lunge (Alternating Legs)
This compound movement combines upper body strength, core stability, and dynamic lower body flexibility, making it a fantastic full-body challenge.
- Start in a solid high plank position: shoulders over wrists, fingers spread wide, kneecaps lifted, and heels pressing back. Maintain a straight, rigid body line and engaged core.
- Slowly lower your chest towards the ground, keeping your elbows tucked close to your sides. Strive to maintain a perfectly straight line from your head through your chest and legs throughout the push-up.
- Once at the bottom, powerfully push back up to your high plank. As you return to plank, swiftly bring your right leg forward, planting your foot between your hands.
- Engage your core and powerfully rise into a standing crescent lunge. Your right knee should be stacked directly over your ankle, and your back (left) leg should be straight and strong. Extend your arms overhead, palms facing each other.
- Lower your arms back to the ground, step your right leg back to meet your left in a high plank position.
- Repeat the entire movement, alternating which leg comes forward for the crescent lunge with each repetition.
10 Reps: Chaturanga Rolls
Chaturanga Rolls build incredible arm and shoulder strength, crucial for yoga practices and overall upper body endurance. It also enhances core control as you transition between poses.
- Begin in a Downward-Facing Dog pose: hips high and back, pressing your chest towards your thighs, arms straight and active, with your gaze directed towards your belly button.
- Shift your weight forward in a controlled manner, transitioning into a high plank position. Ensure your shoulders are stacked over your wrists, and your body forms a straight line.
- From the high plank, slowly lower your chest halfway down towards the ground, maintaining a tight core and keeping your elbows pinned closely to your sides (this is the Chaturanga Dandasana position). Your body should remain in one straight line.
- Push back up and backward from this Chaturanga position, lifting your hips high and returning to Downward-Facing Dog. This completes one repetition.
- Continue this flowing movement for the specified number of repetitions, focusing on strength and control in the lower.
10 Reps: Plank Knee Pulls (Alternating)
This dynamic plank variation targets your obliques and deep core muscles, improving rotational stability and core engagement.
- Assume a strong high plank position: shoulders stacked directly over your wrists, weight distributed evenly across your hands, actively engaging your legs by lifting your kneecaps and pressing your heels back.
- With your core deeply engaged and both legs active, pull your right knee towards your chest, aiming to touch or get close to your right elbow. Focus on using your core to drive the knee forward.
- Smoothly kick your right leg back to the starting plank position, allowing it to float straight behind you momentarily before placing it down.
- Immediately repeat the movement on the opposite side, pulling your left knee towards your left elbow.
- Continue to alternate sides with precision and control, maintaining a stable plank throughout the movement.
10 Reps: Bird Dog (Alternating)
The Bird Dog is a fundamental exercise for core stability, balance, and low back health. It teaches you to move your limbs independently while keeping your torso stable.
- Start in a tabletop position on your hands and knees. Ensure your knees are directly under your hips and your hands are directly under your shoulders.
- Engage your abdominal muscles, drawing your belly button towards your spine, and maintain a neutral spine and neck. Your gaze should be directed straight down at the floor.
- Slowly and with control, extend your left leg straight behind you, simultaneously reaching your right arm forward. Imagine lengthening through your fingertips and heel.
- Crucially, keep your hips and shoulders square to the floor, resisting any urge for your lower back to arch or sag. Hold this extended position for 3 seconds, focusing on your core stability.
- Gently return your left knee and right hand to the starting tabletop position.
- Repeat the movement on the opposite side, extending your right leg back and your left arm forward. Continue to alternate sides with each repetition.
10 Reps: Plank Reach Throughs (per side)
Plank Reach Throughs are an advanced core exercise that significantly challenges your oblique muscles, shoulder stability, and overall body control in a dynamic side plank position.
- Begin in a low, side plank position, resting on your right forearm. Ensure your right elbow is stacked directly under your shoulder, and your body forms a straight line. Stack your feet one on top of the other, or scissor them on the floor for more stability.
- Actively lift your hips off the floor, pressing firmly through your forearm to prevent your body from sinking. Extend your left arm straight up towards the ceiling.
- Keeping your hips elevated and your core engaged, reach your extended left arm underneath your torso, twisting your upper body slightly. Hold this “reach through” position for a single count.
- Return your left arm to the starting position, extending it back towards the ceiling.
- Repeat this movement for the desired number of repetitions on your right side. Once complete, switch to your left side and perform the same number of repetitions, resting on your left forearm and reaching with your right arm.
10 Reps: Low Plank Leg Lifts (Alternating)
This variation of the low plank strengthens your glutes and hamstrings while intensely challenging your core to prevent any shifting or sagging in your hips.
- Start in a low plank position, resting on your forearms. Ensure your shoulders are stacked directly over your elbows, and your weight is evenly distributed along your forearms. Actively pull your kneecaps up towards your belly and push your heels towards the wall behind you to engage your legs and core.
- While maintaining perfectly parallel hips to the ground, gently lift your right leg straight up off the ground as high as you can without allowing your hips to rotate or drop. Focus on squeezing your glutes and hamstrings as you lift.
- Slowly lower your right leg back to the ground with control.
- Immediately repeat this lifting and lowering movement with your left leg.
- Continue to alternate leg lifts, ensuring your core remains completely stable and your hips stay square to the ground throughout the exercise.
10 Reps: Downdog + Updog Flow
This classic yoga flow is excellent for spinal mobility, stretching the entire front and back of the body, and building upper body and core strength. It promotes flexibility and energizes the body.
- Begin in a high plank position. From here, push back and lift your hips high and back into Downward-Facing Dog. Ensure your arms are straight and engaged, and your gaze is towards your belly button or thighs.
- Shift your weight forward, allowing your chest to scoop gracefully between your hands, coming into an Upward-Facing Dog pose. Keep your toes tucked (or untucked if preferred for traditional Updog) and lift your chest, drawing your shoulders away from your ears.
- Actively push back and lift your hips once again, pressing your chest towards your thighs to return to Downward-Facing Dog.
- Flow seamlessly between these two postures, pausing for a couple of seconds in each pose to feel the stretch and engage the appropriate muscles. Maintain a smooth, controlled breath throughout the flow.
10 Reps: Superman Lifts
Superman Lifts are a powerful exercise for strengthening the entire posterior chain, including the lower back, glutes, and hamstrings, helping to improve posture and prevent back pain.
- Lie face down on your mat with your body fully extended. Your arms should be stretched out straight in front of you, and your legs straight behind you.
- Engage your core and simultaneously raise your arms, legs, and chest off the floor. Imagine a string pulling your hands and feet towards the ceiling. Hold this peak contraction for 2 seconds, squeezing your lower back and glutes.
- Maintain a neutral neck, gazing at the floor to avoid straining.
- Slowly and with control, begin to lower your arms, legs, and chest back down to the starting position. Avoid simply dropping to the floor.
- Continue to lift and lower your arms and legs together for the desired number of repetitions, focusing on a controlled movement both up and down.
Deepen Your Fitness Journey: Explore More Workouts!
If you’re just discovering the incredible benefits of our Summer Sweat Series, you’re in for a treat! This program was designed to keep you active and strong all summer long, regardless of your schedule or equipment availability. You can dive deeper into all the details and philosophy behind the series by visiting our comprehensive guide here. It’s packed with insights and strategies to help you make the most of your fitness routine.
And if this workout has left you craving more diverse and effective routines, you’re in luck! Our extensive library of workouts offers a wide range of challenges, from high-intensity intervals to strength training and flexibility routines. Whether you’re looking to target specific muscle groups, improve your endurance, or simply find new ways to move your body, you’ll find plenty to inspire you. Explore all our curated workouts and find your next favorite routine here. Keep pushing your limits and enjoying the journey to a stronger, more vibrant you!