The Get-Lean-on-the-Go Workout Plan

No time? No equipment? No space? No problem. This travel-friendly, CrossFit-inspired workout will blast fat and sculpt muscleNo time? No equipment? No space? No problem. This travel-friendly, CrossFit-inspired workout will blast fat and …Vacations generally present a number of fitness obstacles, and summer ones are no exception. For starters, there never seems to be enough room in your suitcase for bulky running shoes and the five pairs of wedges you just have to bring. Plus, it's way too beautiful outside to be holed up in a gym (never mind a tiny hotel room), and your itinerary is jam-packed (you know, with all that poolside lounging).

But now is so not the time to slack off. This CrossFit-inspired workout, created by Nathan Forster and Michael Alfaro, co-owners of Reebok CrossFit 5th Avenue in New York City, will keep you on track. For the uninitiated, this uberpopular fitness program runs you through a series of functional exercises at an intense pace. Translation: You build muscle and torch megacalories in under 20 minutes. This versatile workout requires no equipment and only a few feet of space, so your makeshift gym can be a hotel room, a park, or even the beach.

For CrossFit followers, each day is a new adventure, thanks to the program's signature Workout of the Day routines (WOD), which change up the moves and reps. This helps guarantee results because your body is in a constant state of guesswork; adapting to a set routine is what stalls progress, says Forster. Using the six CrossFit exercises, mix and match the four workouts below. Do three or four sessions a week. It doesn't matter which workouts you pick; just keep the pace fast and the effort hard.

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Total Time Do 10 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15 minutes.
Exercise order: 1, 2, 3, 4, 5, 6

Total Countdown
Complete 60 reps of the first move, 50 of the second, 40 of the third, and so on, until you've worked down to 10 reps of the last exercise.
Exercise order: 2, 1, 6, 5, 4, 3

Total Rounds Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time.
Exercise order: 3, 4, 5, 2, 6, 1

Total Reps Complete as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the entire sequence two more times. Keep track of your total rep count (e.g., if you finish 20 lunge hops, start counting pushups at 21). Try to beat your grand total next time.
Exercise order: 5, 6, 2, 3, 1, 4

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.1. Jump Squat
Stand with your feet wider than hip-width apart, toes pointed slightly out. Keeping your chest upright and core tight, bend your knees and sit your hips back, extending your arms straight in front of you at shoulder height (a). Press through your heels to jump as high as you can off the ground, swinging your arms behind you (b). That's one rep. Land softly and immediately lower into your next squat.




2. Butterfly Situp
Lie faceup on the floor with a folded towel under your lower back, soles of your feet together knees open to the sides, and arms overhead on the floor (a). Brace your core and sit up, reaching your fingers toward or past your toes (b). Slowly return to start. That's one rep.

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3. Burpee
Bend your knees to place your hands on the floor underneath your shoulders (a). Jump both feet behind you, bending your elbows to lower your body to the floor (b). Quickly reverse the motion, then jump straight up and clap your hands overhead (c). That's one rep.
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4. Triceps Dip
Sit on the edge of a bench or chair and place your palms facedown next to your thighs, fingers gripping the edge. Place your feet on the floor in front of you, knees bent. Keeping your arms straight, scoot forward until your hips and butt are in front of the seat (a). Bend your elbows and lower your hips until your upper arms are parallel to the floor (b). Push back to start. That's one rep.
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.5. Lunge Hop
Step your right foot forward and bend both knees to 90 degrees, keeping your chest upright and core tight. Bend your elbows to 90 degrees, raising your left fist toward the ceiling and lowering your right fist toward the floor (a). Jump as high as you can, switching your arm and leg positions in midair (b) and landing in another lunge (c). That's one rep. Continue quickly alternating.




6. Pushup
Place your hands shoulder-width apart on the floor and extend your legs behind you. Your body should form a straight line from head to heels (a). Lower your body until your chest touches the floor, keeping your elbows close to your sides (b). Push back to start, fully extending your arms. That's one rep.

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Get Fit--Not Hurt: Here's how to exert quality control over your moves.

When any workout cranks up the intensity or speed, quality can take a backseat to quantity. People sometimes focus on banging out as many reps as they can, however they can--even if that means sacrificing form. Just don't. "Technique is very important," says Forster. "Performing these movements correctly is what will get you the best results." Take the first few workouts at a slower pace to nail proper form on all of the exercises. Most important, listen to your body and don't push past your limit: When your form starts to falter during any move, stop and rest for five to 10 seconds before trying to crank out another rep. Continue this rep-rest pattern until you've fully recovered or reached the end of your workout period.

--By Jen Ator, Women's Health

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Need more workout ideas? Buy The WH Big Book of Exercises and you'll never get bored again.






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