{"id":12640,"date":"2024-12-10T17:09:14","date_gmt":"2024-12-10T10:09:14","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12640"},"modified":"2024-12-10T17:09:14","modified_gmt":"2024-12-10T10:09:14","slug":"bens-8-essential-exercise-tools-for-a-portable-holiday-travel-gym","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12640","title":{"rendered":"Ben&#8217;s 8 Essential Exercise Tools for a Portable Holiday Travel Gym"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p class=\"bgl-post-date\">December 10, 2024<\/p>\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">\n<div class=\"pt-0\">\n<div class=\"gizmo-bot-avatar flex h-8 w-8 items-center justify-center overflow-hidden rounded-full\">\n<p class=\"relative p-1 rounded-sm flex items-center justify-center bg-token-main-surface-primary text-token-text-primary h-8 w-8\"><strong>The holiday season is upon us, and with it comes the annual chaos of family reunions, holiday getaways, and endless meals that can easily derail your fitness goals.<\/strong><\/p>\n<p class=\"relative p-1 rounded-sm flex items-center justify-center bg-token-main-surface-primary text-token-text-primary h-8 w-8\"><em>Whether you&#8217;re heading to a cabin in the mountains, crashing at a relative&#8217;s house, or getting cozy in an Airbnb, one thing\u2019s for sure: your gym isn\u2019t coming with you. But here&#8217;s the deal\u2014just because you&#8217;re traveling doesn&#8217;t mean you have to sacrifice your health and fitness.<\/em><\/p>\n<p>You can keep your body firing on all cylinders, even when your \u201cusual\u201d gym routine goes out the window. The key is having the right compact, portable, and effective tools. Forget about dragging dumbbells through airport security or searching for a fitness center that doesn&#8217;t smell like an old towel. A few well-chosen pieces of equipment can completely transform your holiday routine, allowing you to crush workouts that target strength, mobility, and even recovery.<\/p>\n<p>So, what should you pack to stay optimized while away? Think simple, think smart: a <a target=\"_blank\" href=\"http:\/\/bengreenfieldfitness.com\/kettlebellkings\" data-wpel-link=\"external\" rel=\"noopener\">kettlebell<\/a>, <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/mostfit\" data-wpel-link=\"external\" rel=\"noopener\">suspension trainer<\/a>, <a target=\"_blank\" href=\"https:\/\/bengreenfieldlife.com\/ben-recommends\/other-products\/theraband-exercise-tubing-with-handles\/\" data-wpel-link=\"internal\" rel=\"noopener\">resistance bands<\/a>, and a set of light <a target=\"_blank\" href=\"https:\/\/amzn.to\/4eQuH40\" data-wpel-link=\"external\" rel=\"noopener\">sliders<\/a>. These tools may seem basic but trust me\u2014they&#8217;re anything but. They give you the power to design a workout that\u2019s as intense as your regular gym sessions but in a fraction of the space. Plus, you can do it all from the comfort of your living room, a hotel room, or even a snow-covered patio\u2014if you&#8217;re bold enough to embrace a few minutes of cryotherapy! Whether you&#8217;re aiming to build muscle, boost your metabolism, or release some of that holiday stress, this article has you covered.<\/p>\n<p>Travel doesn\u2019t have to mean taking a fitness break. Instead, consider it an opportunity to challenge yourself in new ways and optimize your body. In this article, you\u2019ll get to discover exactly what tools to pack, how to use them for full-body workouts that promote strength, mobility, and recovery, and how to make the most of your travel routine without missing a beat. I\u2019ll break down simple, yet highly effective exercises that keep your body firing on all cylinders, from <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=1cVT3ee9mgU\" data-wpel-link=\"external\" rel=\"noopener\">kettlebell swings<\/a> to <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=LA7Up35cOig\" data-wpel-link=\"external\" rel=\"noopener\">suspension trainer drills<\/a>, and show you how to stay energized, focused, and in control during the holiday season. By the end, you\u2019ll be equipped to conquer your workouts wherever the holidays take you\u2014no gym required.<\/p>\n<p><em>Ready to dive in?<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<h2>8 of the Best Exercise Tools to Have in Your Arsenal When Traveling \ud83c\udf84<\/h2>\n<p>Below is a list of simple, easy-to-use tools that are essential for creating a \u201cpop-up gym\u201d or embracing a minimalist exercise routine\u2014whether you\u2019re at home, in your car, at the park, in your backyard, or even on the go. You\u2019ll also find the best workout options, gear recommendations, and how-tos to keep you moving through the holidays!<\/p>\n<h4><b>1. Kettlebell<\/b><\/h4>\n<p><strong>If you&#8217;re driving out of town for the holidays, think about packing a kettlebell. Yes, it&#8217;s a few extra bucks of gas for those pesky kilograms, but worth it in my opinion to have a wickedly efficient workout tool at your disposal when you get to your final destination. Gas costs aside, it\u2019s a perfect solution for achieving the <a href=\"https:\/\/bengreenfieldlife.com\/article\/perfect-body-blueprint\/\" target=\"_blank\" rel=\"noopener\" data-wpel-link=\"internal\">minimum effective dose of exercise<\/a> while you&#8217;re away.<\/strong><\/p>\n<p><em><span style=\"font-weight: 400;\">As a matter of fact, <a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24714543\/\" data-wpel-link=\"external\" rel=\"noopener\">a study<\/a> that appeared in the <\/span><span style=\"font-weight: 400;\">Journal of Strength and Conditioning Research<\/span><span style=\"font-weight: 400;\"> showed that the acute hormonal response to the <a href=\"https:\/\/www.youtube.com\/watch?v=1cVT3ee9mgU\" target=\"_blank\" rel=\"noopener\" data-wpel-link=\"external\">kettlebell swing exercise<\/a> (one of the most popular and easy-to-learn kettlebell moves) consisted of an extremely significant rise in growth hormone and testosterone.<\/span><\/em><\/p>\n<p><em><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-216290 \" src=\"https:\/\/bengreenfieldlife.com\/wp-content\/uploads\/2021\/03\/kettlebell.jpg\" alt=\"\" width=\"291\" height=\"278\" srcset=\"https:\/\/bengreenfieldlife.com\/wp-content\/uploads\/2021\/03\/kettlebell.jpg 752w, https:\/\/bengreenfieldlife.com\/wp-content\/uploads\/2021\/03\/kettlebell-300x286.jpg 300w\" sizes=\"auto, (max-width: 291px) 100vw, 291px\"\/><\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">A <a target=\"_blank\" href=\"http:\/\/bengreenfieldfitness.com\/kettlebellkings\" data-wpel-link=\"external\" rel=\"noopener\">kettlebell<\/a> is a cast-iron weight that looks like a cannonball with a handle. <a target=\"_blank\" href=\"https:\/\/www.strongfirst.com\/about\/pavel-tsatsouline\/\" data-wpel-link=\"external\" rel=\"noopener\">Originally a tool used by Russian strongmen for training and competition<\/a>, multicolored, vinyl-coated kettlebells are now a popular fitness device that you can find at many gyms. Kettlebells range from 4 pounds to 175 pounds, but because a kettlebell is shaped differently than a dumbbell, a 4-pound kettlebell can actually feel a bit heavy or awkward. This is because the kettlebell\u2019s center of mass is extended farther out from your body, so it can be tougher to handle and maneuver\u2014which is one reason why kettlebells can be so effective for improving strength, balance, and explosiveness. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In most situations, <a target=\"_blank\" href=\"http:\/\/bengreenfieldfitness.com\/kettlebellkings\" data-wpel-link=\"external\" rel=\"noopener\">kettlebells<\/a> are used for increasing grip strength or performing movements that are designed to build strength and endurance in the lower back, legs, and shoulders. These movements include full-body exercises like <a href=\"https:\/\/www.youtube.com\/watch?v=1cVT3ee9mgU\" target=\"_blank\" rel=\"noopener\" data-wpel-link=\"external\">the swing<\/a>, <a href=\"https:\/\/www.youtube.com\/watch?v=9PdNx36VIt0\" target=\"_blank\" rel=\"noopener\" data-wpel-link=\"external\">snatch<\/a>, and <a href=\"https:\/\/www.youtube.com\/watch?v=j_RYZEgu5UM\" target=\"_blank\" rel=\"noopener\" data-wpel-link=\"external\">clean and jerk<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I own nearly a dozen <a target=\"_blank\" href=\"http:\/\/bengreenfieldfitness.com\/kettlebellkings\" data-wpel-link=\"external\" rel=\"noopener\">kettlebells<\/a>, littered across my garage, office, and home gym, and nearly every explosive or calisthenic-style workout I perform involves at least one kettlebell move. Should you want to take your kettlebell skills to the next level, I highly recommend any of the <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/dragondooraffiliate\" data-wpel-link=\"external\" rel=\"noopener\">RKC<\/a> or <a target=\"_blank\" href=\"https:\/\/www.strongfirst.com\/certifications\/sfg-i-kettlebell-instructor-information\/\" data-wpel-link=\"external\" rel=\"noopener\">Strongfirst<\/a> courses. I\u2019ve done both and appreciate the confidence and knowledge skill set they provide around the often intimidating kettlebell.\u00a0<\/span><\/p>\n<p>For more information on kettlebell workouts, you can check out these resources:<\/p>\n<h4><b>2. Jump Rope<\/b><\/h4>\n<p><span style=\"font-weight: 400;\"><strong>While many fitness enthusiasts prefer a speed-rope-style jump rope, I\u2019m a bigger fan of a weighted jump rope because it does a better job of strengthening the grip and shoulders.<\/strong> <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">When space is limited, you don\u2019t have access to a treadmill or good running terrain, or you\u2019re doing quick intervals that make it inconvenient to step outside to run or fire up a treadmill, a jump rope is a perfect option.<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\"> Sure, you could run in place, but the coordination requirements of a <a target=\"_blank\" href=\"http:\/\/bengreenfieldfitness.com\/kettlebellkings\" data-wpel-link=\"external\" rel=\"noopener\">jump rope<\/a> offer a better challenge for your brain. In addition, if you have any type of injury that leaves you unable to load one side unilaterally, as you would when running or jumping rope with alternate legs, jumping rope with both legs is often pain-free and can still train your knees, ankles, and lower-leg tendons for the eccentric motion of running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For an added challenge, you can purchase a short \u201c<a target=\"_blank\" href=\"https:\/\/amzn.to\/3Z3ZCE9\" data-wpel-link=\"external\" rel=\"noopener\">battle rope<\/a>,\u201d tie an <a target=\"_blank\" href=\"https:\/\/amzn.to\/3CJVbH7\" data-wpel-link=\"external\" rel=\"noopener\">elastic band<\/a> around your ankles, and do jump rope intervals. This is a well-known obstacle challenge in most Spartan stadium races. Incidentally, Muay Thai fighters, some of the best-conditioned athletes in the world, make jumping rope a major part of their training because it combines a full-body workout and endurance training.<\/span><\/p>\n<p>For additional information on this topic, you can check out the podcast listed below:<\/p>\n<h4><b>3. Weighted Vest<\/b><\/h4>\n<p><span style=\"font-weight: 400;\"><strong>A weighted vest is simply a vest that is either made from a heavy material or equipped with small pockets that can be filled with tiny sandbags, small steel bars, or other weighted objects (these usually accompany your vest order).<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><em>The purpose of a <a target=\"_blank\" href=\"https:\/\/bengreenfieldlife.com\/aion\" data-wpel-link=\"internal\" rel=\"noopener\">weighted vest<\/a>\u00a0<\/em><\/span><span style=\"font-weight: 400;\"><em>is to add extra weight for bodyweight exercises, walking, distance running, or speed, power, and agility drills.<img loading=\"lazy\" decoding=\"async\" class=\"wp-image-273317 alignright\" src=\"https:\/\/bengreenfieldlife.com\/wp-content\/uploads\/2024\/12\/images-4.jpeg\" alt=\"\" width=\"161\" height=\"288\"\/><\/em> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to performance, research has shown that using this type of extra load during sprinting or speedwork requires your lower-body muscles to generate more force against the ground and can lead to improvements in strength, power, and acceleration during running, as well as increased strength and efficiency during speed, power, and agility drills.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s simple to turn a bodyweight workout into a difficult routine by simply putting on a weighted vest. For example, here\u2019s a <a target=\"_blank\" href=\"https:\/\/bengreenfieldlife.com\/walkolution2\" data-wpel-link=\"internal\" rel=\"noopener\">treadmill<\/a> routine that I do while wearing my <a target=\"_blank\" href=\"https:\/\/bengreenfieldlife.com\/aion\" data-wpel-link=\"internal\" rel=\"noopener\">weighted vest<\/a>:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><em><span style=\"font-weight: 400;\">Two-minute treadmill run (bicycling in a standing position is another option)<\/span><\/em><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><em><span style=\"font-weight: 400;\">Twenty weighted vest <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=0pkjOk0EiAk\" data-wpel-link=\"external\" rel=\"noopener\">push-ups<\/a><\/span><\/em><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><em><span style=\"font-weight: 400;\">Twenty weighted vest <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=rMvwVtlqjTE\" data-wpel-link=\"external\" rel=\"noopener\">squats<\/a><\/span><\/em><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><em><span style=\"font-weight: 400;\">Twenty weighted vest <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=vc7lTZKlL1s\" data-wpel-link=\"external\" rel=\"noopener\">get-ups<\/a> (or simply lie on your back on the ground, then do a sit-up motion and stand up to your feet)<\/span><\/em><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><em><span style=\"font-weight: 400;\">Twenty weighted vest <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=ogW4Uizk9D4\" data-wpel-link=\"external\" rel=\"noopener\">reverse lunges<\/a><\/span><\/em><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Repeat these five stations as a circuit four to six times. Because you\u2019ll be running, this routine works best with a 10-to-20-pound <a target=\"_blank\" href=\"https:\/\/bengreenfieldlife.com\/ben-recommends\/other-products\/pure-fitness-weighted-vest\/\" data-wpel-link=\"internal\" rel=\"noopener\">vest<\/a>. For an even more advanced version, throw in a round of <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=Dkbg6-jxdKo\" data-wpel-link=\"external\" rel=\"noopener\">pull-ups<\/a> too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also wear a weighted vest during hikes, walks around the neighborhood, at the park, or when doing stair repeats in a stadium or at a hotel. The sky\u2019s the limit\u2014I\u2019ve even worn my vest through airport security and walked around airports with it on! The useful part about a weighted vest is that no matter where or how you move, it\u2019s going to make any aspect of getting from point A to point B just a little bit more difficult. You can add an intense twist to just about any weight-training routine by putting on a weighted vest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you can try a \u201c5\u00d75\u201d routine while wearing a vest. This routine\u2014five sets of five <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=4YtQColZBQk\" data-wpel-link=\"external\" rel=\"noopener\">deadlifts<\/a>, <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=rMvwVtlqjTE\" data-wpel-link=\"external\" rel=\"noopener\">squats<\/a>, <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=SCVCLChPQFY\" data-wpel-link=\"external\" rel=\"noopener\">bench presses<\/a>, <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=bm0_q9bR_HA\" data-wpel-link=\"external\" rel=\"noopener\">barbell rows<\/a>, and <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=Ty14ogq_Vok\" data-wpel-link=\"external\" rel=\"noopener\">barbell cleans<\/a>\u2014gets seriously amplified when it\u2019s performed while wearing a <a target=\"_blank\" href=\"https:\/\/bengreenfieldlife.com\/ben-recommends\/other-products\/pure-fitness-weighted-vest\/\" data-wpel-link=\"internal\" rel=\"noopener\">weighted vest<\/a>. The main thing you\u2019ll notice is that your core, lower back, and inspiratory and expiratory muscles are forced to work far harder, which gives you an added calorie burn and challenges your small postural and core muscles.<\/span><\/p>\n<h4><b>4. Elastic Bands<\/b><\/h4>\n<p><strong>When I was a bodybuilder, elastic bands were an essential part of my portable gym for traveling.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><em>Although I\u2019ve since upgraded to a fancier band system I sometimes use at home and when traveling, called the <a target=\"_blank\" href=\"https:\/\/bengreenfieldlife.com\/ben-recommends\/fat-loss\/the-x3-bar-elite\/\" data-wpel-link=\"internal\" rel=\"noopener\">X3 bar<\/a>, I still often travel with simple, cheap <a target=\"_blank\" href=\"https:\/\/amzn.to\/499my9E\" data-wpel-link=\"external\" rel=\"noopener\">elastic bands<\/a> for on-the-go workouts, and they\u2019re a good budget-friendly alternative to a fancier system.<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-273072 alignright\" src=\"https:\/\/bengreenfieldlife.com\/wp-content\/uploads\/2024\/12\/images-3.jpeg\" alt=\"\" width=\"177\" height=\"316\"\/><\/em> <\/span><\/p>\n<p>The problem is that most people stick to single-joint movements with bands, like <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=ykJmrZ5v0Oo\" data-wpel-link=\"external\" rel=\"noopener\">arm curls<\/a> or <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=XPPfnSEATJA\" data-wpel-link=\"external\" rel=\"noopener\">side raises<\/a>, which don\u2019t give you the full benefit of this versatile tool. Instead, focus on full-body, functional exercises that engage multiple muscle groups. Here\u2019s how:<\/p>\n<ul>\n<li><em><strong><a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=v18R7yzr-t4\" data-wpel-link=\"external\" rel=\"noopener\">Squat to Overhead Press<\/a>:<\/strong> Step on the band with both feet, hold the handles at shoulder height, squat down, then press overhead as you stand.<\/em><\/li>\n<li><em><strong><a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=rr-dch4oFRM\" data-wpel-link=\"external\" rel=\"noopener\">Side Shuffles<\/a>:<\/strong> Wrap the band around your thighs, get into a slight squat, and step side-to-side to engage your glutes and legs.<\/em><\/li>\n<li><em><strong><a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=cOFwFzzLFWw\" data-wpel-link=\"external\" rel=\"noopener\">Banded Push-Ups<\/a>:<\/strong> Loop the band around your back and hold the ends under your palms to add resistance to your push-ups.<\/em><\/li>\n<li><em><strong><a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=ooo3cLiNH5M\" data-wpel-link=\"external\" rel=\"noopener\">Torso Twists<\/a>:<\/strong> Anchor the band to a sturdy object, grab the handle with both hands, and twist your torso side to side, keeping your core tight.<\/em><\/li>\n<li><em><strong><a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=j7ABJGauUEk\" data-wpel-link=\"external\" rel=\"noopener\">Rows<\/a>:<\/strong> Anchor the band, grab both handles, and pull back, squeezing your shoulder blades together.<\/em><\/li>\n<\/ul>\n<p>Combine these five exercises into a circuit by doing each move for 30\u201345 seconds, resting for 15\u201330 seconds in between. Repeat the circuit 2\u20133 times for a quick, effective full-body workout.<\/p>\n<h4><b>5. Suspension Strap<\/b><\/h4>\n<p><span style=\"font-weight: 400;\"><strong>When a pull-up bar is nowhere to be found, there\u2019s nothing like a door frame <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/mostfit\" data-wpel-link=\"external\" rel=\"noopener\">suspension strap<\/a> to create a pulling and grip-strengthening station anywhere you can find a crossbar or door or even a tree branch or swing set.<\/strong> <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">It\u2019s also a simple, portable method for balance training, lunges, push-ups, and a nearly unlimited number of challenging exercises.<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\"> You\u2019ll usually find this strap, some elastic bands, and a <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/Kaatsu\" data-wpel-link=\"external\" rel=\"noopener\">Kaatsu<\/a> or <a target=\"_blank\" href=\"https:\/\/amzn.to\/2GW158J\" data-wpel-link=\"external\" rel=\"noopener\">BFR<\/a> device in the giant <a target=\"_blank\" href=\"https:\/\/amzn.to\/495YCnH\" data-wpel-link=\"external\" rel=\"noopener\">60L backpack<\/a> I travel with (I usually squeeze my luggage into the overhead compartment on the plane and check zero gear, so for travel, it\u2019s nice to have a full gym that weighs just two to three pounds). I prefer a relatively minimalist suspension strap without all the fancy elastic and pulleys built into the newer models; Amazon has a host of cheap, generic models.\u00a0<\/span><\/p>\n<p>For more information on doing a suspension strap workout, you can check out these resources:<\/p>\n<h4><b>6. Slider Plates<\/b><\/h4>\n<p><span style=\"font-weight: 400;\"><strong>If you\u2019ve ever noticed those small discs in the stretching area at the gym and wondered what the heck they are, you\u2019re not alone.<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><em>I discovered these no-frills training tools when celebrity trainer <a target=\"_blank\" href=\"https:\/\/twitter.com\/valeriewaters?lang=en\" data-wpel-link=\"external\" rel=\"noopener\">Valerie Waters<\/a> introduced me to her <a target=\"_blank\" href=\"https:\/\/amzn.to\/4eQuH40\" data-wpel-link=\"external\" rel=\"noopener\">Valslides<\/a> version ago at a fitness conference in the early 2000s.<\/em> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The concept is simple: you place both feet or both hands on the <a target=\"_blank\" href=\"https:\/\/amzn.to\/4eQuH40\" data-wpel-link=\"external\" rel=\"noopener\">sliders<\/a> and slide them around in varying directions. They give you the same kind of core workout you\u2019d experience if you wore socks on your feet and put paper plates under your hands on a wooden floor. Here are a few of the best moves:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><em><b>Knee tuck:<\/b><span style=\"font-weight: 400;\"> Start in high plank position with both feet on sliders. Pull your knees in to touch your chest. Focus on keeping your core tight, and don\u2019t hike your hips up too high. Push your feet back to extend into a high plank. Repeat.<\/span><\/em><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><em><b>Mountain climber:<\/b><span style=\"font-weight: 400;\"> Start in high plank position with both feet on sliders. Slide your right knee forward to your chest. Push your knee back to return to high plank. Repeat with your left knee.<\/span><\/em><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><em><b>Skater:<\/b><span style=\"font-weight: 400;\"> Stand with both feet on sliders. Slide your left foot behind your right as far as possible while bending your right leg and touching the fingertips of your right hand to the floor. Pull your left foot back as you return to standing position. Repeat on the other side.<\/span><\/em><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><em><b>Reaching reverse lunge:<\/b><span style=\"font-weight: 400;\"> Start in a seated position with your knees bent, palms on the ground with fingertips pointing forward, and both feet on sliders. Lift your hips until your knees are at a ninety-degree angle, your arms are straight, and your hips are level, like a tabletop. From there, flex your right ankle so that only your right heel rests on the slider. Send your right foot forward, engaging your glutes and hamstrings, then pull back to tabletop. Lower your right foot and flex your left ankle, then send your left foot forward and pull back to tabletop. Repeat.<\/span><\/em><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><em><b>Alligator walks:<\/b><span style=\"font-weight: 400;\"> Get into a push-up position with a slider under each foot. Walk your hands across the room while keeping your stomach and back tight. For an added challenge, to further strengthen your core, you can do this move with a 25-, 35- or 45-pound weight plate tucked under your toes.<\/span><\/em><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The slider models I like are the original <a target=\"_blank\" href=\"https:\/\/amzn.to\/4eQuH40\" data-wpel-link=\"external\" rel=\"noopener\">Valslides<\/a>, the <a target=\"_blank\" href=\"https:\/\/amzn.to\/3B4ilHN\" data-wpel-link=\"external\" rel=\"noopener\">SKLZ Slidez<\/a>, and <a target=\"_blank\" href=\"https:\/\/amzn.to\/3Z5Gi9z\" data-wpel-link=\"external\" rel=\"noopener\">Gliding Discs<\/a>, though there are tons of brands on <a target=\"_blank\" href=\"https:\/\/amzn.to\/3ZqWDqM\" data-wpel-link=\"external\" rel=\"noopener\">Amazon<\/a>. Even thick <a target=\"_blank\" href=\"https:\/\/amzn.to\/3Vb5kmt\" data-wpel-link=\"external\" rel=\"noopener\">paper plates<\/a> will do the trick if you\u2019re cheap.<\/span><\/p>\n<h4><b>7. Rings<\/b><\/h4>\n<p><span style=\"font-weight: 400;\"><strong>One of my fittest times of life was when I was a spin instructor, bodybuilder, and water polo player in college.<\/strong> <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">Another time that comes to mind is when <a target=\"_blank\" href=\"https:\/\/bengreenfieldlife.com\/article\/fitness-articles\/workouts-exercise-articles\/how-to-get-a-strong-shredded-body-with-just-two-gymnastics-style-workouts-per-week\/\" data-wpel-link=\"internal\" rel=\"noopener\">I interviewed <\/a><\/span><span style=\"font-weight: 400;\"><a target=\"_blank\" href=\"https:\/\/bengreenfieldlife.com\/article\/fitness-articles\/workouts-exercise-articles\/how-to-get-a-strong-shredded-body-with-just-two-gymnastics-style-workouts-per-week\/\" data-wpel-link=\"internal\" rel=\"noopener\">Olympic gymnast Stephen McCain<\/a>,<\/span><\/em><span style=\"font-weight: 400;\"><em> who proceeded to design me a six-month gymnastics training program that included ring work, calisthenics, handstands, pikes, and a host of other surprisingly difficult moves with a potent result of strength, body awareness, and balance.<\/em> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Though I don\u2019t do gymnastics training much anymore, there are sets of <a target=\"_blank\" href=\"https:\/\/amzn.to\/3Vd2vRX\" data-wpel-link=\"external\" rel=\"noopener\">gymnastics rings<\/a> hanging above our family\u2019s backyard patio, in the gym, and even above the cold pool (there\u2019s nothing quite like a set of ring muscle-ups followed by a drop into ice-cold water). The unique nature of gymnastic rings and the exercises that can be performed with them provide benefits far beyond those of a pull-up bar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The primary benefit of <a target=\"_blank\" href=\"https:\/\/amzn.to\/3Vd2vRX\" data-wpel-link=\"external\" rel=\"noopener\">rings<\/a>, in addition to their low space requirement and portability, is their inherent instability. Because they independently swing from long straps, the rings move at the slightest touch, forcing you to concentrate every second that you are holding them to keep from swaying and resulting in the significant use of core and stabilizing muscles. Moving your body around rings in a variety of positions requires a surprising amount of upper-body strength and control. Just take a look at the average gymnast\u2019s rippling shoulders and biceps to see what I mean.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I recommend <a target=\"_blank\" href=\"https:\/\/amzn.to\/3Vd2vRX\" data-wpel-link=\"external\" rel=\"noopener\">wooden rings<\/a>. Plastic and metal rings are far more slippery and more difficult to grip properly. The added expense of wood is worth it if you plan on training with the rings for a long time. Both <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/onnit\" data-wpel-link=\"external\" rel=\"noopener\">Onnit<\/a> and <a target=\"_blank\" href=\"https:\/\/www.roguefitness.com\/bodyweight-gymnastics\/gymnastics\/rings\" data-wpel-link=\"external\" rel=\"noopener\">Rogue<\/a> have good models. To get started, simply secure the straps over a bar, through mounted hooks, or from playground monkey bars, and you\u2019re set. Once you have your rings, <a href=\"https:\/\/gmb.io\/\" target=\"_blank\" rel=\"noopener\" data-wpel-link=\"external\">head to the website gmb.io for some excellent ring-training instructions<\/a> and a host of gymnastics and functional bodyweight ring exercises.<\/span><\/p>\n<p>You can also <a href=\"https:\/\/bengreenfieldlife.com\/article\/fitness-articles\/workouts-exercise-articles\/how-to-get-a-strong-shredded-body-with-just-two-gymnastics-style-workouts-per-week\/\" target=\"_blank\" rel=\"noopener\" data-wpel-link=\"internal\">check out this article for more information<\/a> on getting a shredded body with a gymnastics-inspired workout.<\/p>\n<h4><b>8. Blood Flow Restriction (BFR) Bands<\/b><\/h4>\n<p><strong><a target=\"_blank\" href=\"https:\/\/bengreenfieldlife.com\/podcast\/fitness-podcasts\/how-blood-flow-restriction-training-works\/\" data-wpel-link=\"internal\" rel=\"noopener\">Blood flow restriction (BFR) training<\/a> stimulates muscle hypertrophy under low loads or body weight by promoting the accumulation of metabolites in muscle tissue and increasing mechanical tension, while also providing supplemental benefits to cardiovascular fitness and pain management.<\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-273073 \" src=\"https:\/\/bengreenfieldlife.com\/wp-content\/uploads\/2024\/12\/337243050_929971114866336_8592568158735304042_n-819x1024.jpg\" alt=\"\" width=\"322\" height=\"403\" srcset=\"https:\/\/bengreenfieldlife.com\/wp-content\/uploads\/2024\/12\/337243050_929971114866336_8592568158735304042_n-819x1024.jpg 819w, https:\/\/bengreenfieldlife.com\/wp-content\/uploads\/2024\/12\/337243050_929971114866336_8592568158735304042_n-240x300.jpg 240w, https:\/\/bengreenfieldlife.com\/wp-content\/uploads\/2024\/12\/337243050_929971114866336_8592568158735304042_n-768x960.jpg 768w, https:\/\/bengreenfieldlife.com\/wp-content\/uploads\/2024\/12\/337243050_929971114866336_8592568158735304042_n.jpg 1080w\" sizes=\"auto, (max-width: 322px) 100vw, 322px\"\/><\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><em>Although I have one of the expensive digitally controlled <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/Kaatsu\" data-wpel-link=\"external\" rel=\"noopener\">Kaatsu<\/a> devices for BFR training, which uses a sensor-monitored pneumatic air band that allows you to set a precise pressure, I often (for the mere fact that I\u2019m lazy and like to save myself a couple minutes setting the screen parameters) opt for a cheapo pair of <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/bfr\" data-wpel-link=\"external\" rel=\"noopener\">BFR bands<\/a> for the arms and legs, since a host of inexpensive options can be found on <a target=\"_blank\" href=\"https:\/\/amzn.to\/3ZfvHcu\" data-wpel-link=\"external\" rel=\"noopener\">Amazon<\/a> and elsewhere.<\/em> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Technically, non-Kaatsu BFR options are based on the principle of occluding\u2014or cutting off temporarily\u2014the arterial flow from the torso to the limbs, a bit like a tourniquet. In contrast, <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/Kaatsu\" data-wpel-link=\"external\" rel=\"noopener\">Kaatsu<\/a> bands use narrow elastic tubes that enable the arterial blood flow to continue and slightly and safely reduce the venous blood flow from the limb back to the torso.\u00a0<\/span><\/p>\n<p>Both <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/Kaatsu\" data-wpel-link=\"external\" rel=\"noopener\">Kaatsu<\/a> devices and <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/bfr\" data-wpel-link=\"external\" rel=\"noopener\">BFR bands<\/a> can be combined with most of the training tools in this article and are particularly effective when used with <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/mostfit\" data-wpel-link=\"external\" rel=\"noopener\">suspension straps<\/a>, <a target=\"_blank\" href=\"http:\/\/bengreenfieldfitness.com\/kettlebellkings\" data-wpel-link=\"external\" rel=\"noopener\">kettlebells<\/a>, or any form of isometric training\u2014static exercises where muscles generate force without changing length or causing joint movement, such as <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=pSHjTRCQxIw\" data-wpel-link=\"external\" rel=\"noopener\">planks<\/a>, <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=y-wV4Venusw\" data-wpel-link=\"external\" rel=\"noopener\">wall sits<\/a>, or holding a squat position.<\/p>\n<p>For more information on BFR training, you can check out these resources:<\/p>\n<h2>Summary<\/h2>\n<p><strong>The holidays bring plenty of challenges for staying fit\u2014limited space, no access to your usual gym equipment, constant travel, and a packed schedule.<\/strong><\/p>\n<p><em>But these obstacles don\u2019t have to derail your routine. With compact, versatile tools like <a target=\"_blank\" href=\"http:\/\/bengreenfieldfitness.com\/kettlebellkings\" data-wpel-link=\"external\" rel=\"noopener\">kettlebell<\/a>s, <a target=\"_blank\" href=\"https:\/\/bengreenfieldlife.com\/ben-recommends\/other-products\/theraband-exercise-tubing-with-handles\/\" data-wpel-link=\"internal\" rel=\"noopener\">resistance bands<\/a>, <a target=\"_blank\" href=\"https:\/\/amzn.to\/4eQuH40\" data-wpel-link=\"external\" rel=\"noopener\">sliders<\/a>, <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/mostfit\" data-wpel-link=\"external\" rel=\"noopener\">suspension straps<\/a>, and <a target=\"_blank\" href=\"https:\/\/bengreenfieldfitness.com\/bfr\" data-wpel-link=\"external\" rel=\"noopener\">BFR bands<\/a>, you can turn even the smallest hotel room, guest bedroom, or backyard into a functional training zone.<\/em><\/p>\n<p>These tools allow you to adapt, staying strong and mobile with workouts that fit your environment, no matter how chaotic the season gets. By embracing the challenges and focusing on creative, efficient training, you can keep your body and mind sharp\u2014and maybe even come back stronger than before.<\/p>\n<p>If you&#8217;re looking for more insights into your health and wellness, you&#8217;ll be happy to hear that I just finished updating and editing my best-selling book, <a href=\"https:\/\/bengreenfieldlife.com\/boundlessbook-revised\" target=\"_blank\" rel=\"noopener\" data-wpel-link=\"external\" data-geniuslink=\"\/\/buy.geni.us\/Proxy.ashx?TSID=17549&amp;GR_URL=https%3A%2F%2Famzn.to%2F3Lr2Dbr&amp;dtb=1\"><em>Boundless<\/em><\/a>. The brand new version of\u00a0<em><a href=\"https:\/\/bengreenfieldlife.com\/boundlessbook-revised\" target=\"_blank\" rel=\"noopener\" data-wpel-link=\"external\" data-geniuslink=\"\/\/buy.geni.us\/Proxy.ashx?TSID=17549&amp;GR_URL=https%3A%2F%2Famzn.to%2F3Lr2Dbr&amp;dtb=1\">Boundless<\/a>\u00a0<\/em>covers everything you could possibly want to know about optimizing your health and longevity, including how to boost your mitochondrial function, reboot your circadian rhythm, increase your libido, manage chronic conditions, enhance your mind using new smart drugs and peptides, reverse aging, improve sleep, burn fat, maintain health routines at home and while traveling, and much more!<\/p>\n<p>Ready to uncover a treasure trove of the latest science-backed strategies for improving every aspect of your mind, body, and spirit? <a href=\"https:\/\/bengreenfieldlife.com\/boundlessbook-revised\" target=\"_blank\" rel=\"noopener\" data-wpel-link=\"external\" data-geniuslink=\"\/\/buy.geni.us\/Proxy.ashx?TSID=17549&amp;GR_URL=https%3A%2F%2Famzn.to%2F3Lr2Dbr&amp;dtb=1\"><strong>You can click this link to pre-order your new updated copy of <em>Boundless<\/em><\/strong><\/a>.<\/p>\n<p>Additionally, if you have any questions, comments, or feedback, you can drop me a line in the comments below, and I&#8217;ll be sure to respond!<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><script>\n!function(f,b,e,v,n,t,s)\n{if(f.fbq)return;n=f.fbq=function(){n.callMethod?\nn.callMethod.apply(n,arguments):n.queue.push(arguments)};\nif(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\nn.queue=[];t=b.createElement(e);t.async=!0;\nt.src=v;s=b.getElementsByTagName(e)[0];\ns.parentNode.insertBefore(t,s)}(window,document,'script',\n'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n fbq('init', '331499753980975'); \nfbq('track', 'PageView');\nfbq('track', 'Lead');\n<\/script><script async defer crossorigin=\"anonymous\" src=\"https:\/\/connect.facebook.net\/en_US\/sdk.js#xfbml=1&#038;version=v8.0&#038;appId=700954607523106&#038;autoLogAppEvents=1\" nonce=\"rGHVguCc\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/bengreenfieldlife.com\/article\/portable-holiday-gym-tools\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>December 10, 2024 The holiday season is upon us, and with it comes the annual chaos of family reunions, holiday getaways, and endless meals that can easily derail your fitness goals. Whether you&#8217;re heading to a cabin in the mountains, crashing at a relative&#8217;s house, or getting cozy in an Airbnb, one thing\u2019s for sure: &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12640","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12640","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12640"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12640\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12640"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}