Beyond Glideboard: 5 total movements inspired by the gym you can do anywhere
Maria Sollon, MS, CSCS, PES
Power travels with you – no equipment is required
Travels should not mean pause in your health. Whether you are away for a work trip, escaping from a weekend getaway, or changing your routine outdoors, consistency is what counts.
This overall routine inspired by the 5-Move gym delivers the same power and control of the core you will get to the glideboard, only this time, it goes where you go. No equipment is required.
From airport lounges to hotel rooms, parks or beaches, this is your formula to stay on the spot and feel your best on the go.
5 go-to-to Body weight Moves
These exercises simulate the classic overall fitness movements, involving the same muscles and maintaining the flow and control of the signature, using only your body weight.
How to use this routine:
- Run every movement with controlfocusing on the correct format.
- Do 10-15 repetitions per exerciseor time for the 30-45 seconds each movement If you prefer spaces.
- Complete 1-3 rounds, depending on time and energy.
- Bonus: Mix and match these moves with your travel walks, hiking or beach time for a gym.
- Thinks in Down Press
Simulates: Pike-ups / Core and Shoulder Work
- Objectives: Core, shoulders, hamstrings
- How: Start in a position position (either on the floor or use a bench for slope). Move your hips back to a dog down, pressing the heels to the ground, then return to the plank with control.
- Selection: Run on a slope (basic), run on the ground (intermediate), perform the movement using a “swoop” such as movement to increase the advanced.
- Trainer Tip: Keep the movement slow and controlled to involve your core and shoulders as you would in a total gym.
- Reverse sinking to the knee unit
(Simulates: GLIDEBOARD Reverse Lunge / Cable Gnee Drive)
- Objectives: Feet, buttocks, core, balance
- How: Step one foot back to a reverse sinking, with the aim of two knees to find a 90 degree position. As you return to posture, drive the knee back to your chest and pause for a moment to work on the equilibrium core. The switch sides after the repetitions are completed.
- Trainer Tip: Focus on balance and maintain a steady flow. Imagine the smooth move you feel when you live with Glideboard.
- Triceps dip (bench or step)
(Simulates: Triceps is pressed on Glideboard)
- Objectives: Triceps, shoulders, core
- How: Sit on a durable surface with your hands mounted next to your hips, the fingers facing forward. Extend your hands to lift your hips from the surface. Slowly -tick your elbows at about 90 degrees, then tap back into straight hands.
- Selection: Expand a foot.
- Trainer Tip: Don’t rush. Think of “Press and Squeeze” on top of each Rep for fully engaging the triceps.
- Standing low chopped
Simulates: rotation of the trunk and core control
- Objectives: Oblique, shoulders, legs
- How: Start in a hands -on occupation extensively straight, hands together from a hip. Below deeper in occupation as you reach your ankle. Then stand and rotate your torso diagonally, raising your hands over your body to the opposite shoulder. Alternative sides.
- Trainer Tip: Push your hips back during the status for a full range of motion and keep your core involved throughout. This mimics the rotational control of the total workout cable work.
- Slope push-up
(Simulates: Total Gym Press / Push-ups in Glideboard)
- Objectives: Chest, triceps, core
- How: Place the hands on a fixed surface (bench, wall, bed edge) and run a push on a slope using various hand mounting positions. Lower slowly for 3-4 measurements, pause for a while at the bottom, then push back. Hands can be widely placed in a triangle or in parallel position.
- Selection: Run on the floor or with the legs elevated (inverted position).
- Trainer Tip: The slower you go, the more muscle activation you will feel. This is not a speed, this is a core
Play plan
This fast, total circuit inspired by the gym keeps you moving no matter where you are. Whether you are by the pool, in a hotel room, or stretch your feet during a road trip, this is your routine to stay consistent and powerful in the overall gym!
Take it with you, make your own and my tag @GROOOVYSWEAT – i”He loves to see where you get your workout!
Stay strong and continue to move, no matter where life takes you.
Mary
@GROOOVYSWEAT
Let’s connect to social media
