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Dec 21, 2018 OHIOHEALTH
Quick Bodyweight Workouts for Holiday Travel

Still stuck at your in-laws’ house? Get moving with these two equipment-free workouts to burn calories and steam.

When the going gets tough, our workouts are often the first thing to go. But they shouldn’t be, thanks to their heart-pumping, stress-relieving qualities.

This holiday season, be sure to take time for yourself — and a quick workout is the perfect excuse to take some time to yourself.

Below, Danielle Repko, exercise physiologist at OhioHealth’s Grant Health and Fitness Center, shares two workouts to tackle at home. The first one uses only your bodyweight, while the second uses a single pair of dumbbells. Be sure to choose a weight that is challenging but does not compromise your form.

 

At-Home Bodyweight Workout

Bodyweight Workout
Repeat circuit two times

  • Squats: 12 to 15 reps
  • Push-ups: 12 to 15 reps
  • Static lunges: 12 to 15 reps each leg
  • Chair dips: 12 to 15 reps
  • Crunches or sit-ups: 12 to 15 reps

Extra Tips: If the pushups are too difficult at the start, lower to your knees or do them against a wall. As for the chair dips, bending your knees will make them slightly easier for beginners.

 

At-Home Dumbbell Workout

Dumbbell Workout
Repeat circuit two times

• Squat with press: 12 to 15 reps
• Chest press: 12 to 15 reps
• Bent-over row: 12 to 15 reps
• Bicep curls: 12 to 15 reps
• Triceps kickbacks: 12 to 15 reps

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