There’s nothing better than feeling the energy of a cross-training class in action…the heat, the sweat, the music, and the camaraderie that comes from working out shoulder-to-shoulder with your peers. Sadly, all too often work or vacation takes you to exotic (or not so exotic) locations where there is no ClubRX and no one to push you to stay on top of your workouts.

Because we’d hate to see you languish away from home and return feeling flabby and out of shape, we’ve put our trainer skills to the test with a new series of blogs and videos to support your efforts outside the gym. This way you can take your ClubRX workouts with you anywhere you can find an iPhone and a pair of track shoes.

So next time you’re stuck in a hotel or out on a cruise ship, take out your smartphone or computer and join us for a workout. Even better, send us a photo of you on location wearing your ClubRX gear and we’ll get you some free gear for your next trip!

Here’s our first post for our road warriors…a 4 day workout to carry you through a long weekend on vacation. Don’t skip the warmup!

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Warm-up Stretch

INHALE/EXHALE PUSH 

  • Stand straight with your feet hip distance apart.
  • As you inhale, extend your arms out to your sides with both palms facing up.
  • Reach your palms over your head so they touch.
  • As you exhale, push your hands away from one another and out to your sides again.
  • Repeat this 4 times.

STANDING LATERAL STRETCH

  • Inhale and reach your hands over your head.
  • Grab your right wrist with your left hand and pull down toward your right side (You should feel a good stretch in your left side).
  • Repeat this once on the other side.

SHOULDER OPENER

  • Interlock your hands behind your back and press them into your lower back.
  • Push your hips forward and roll your shoulders down.
  • Do a mini backbend so that you’re gazing at the ceiling. Hold here for 3 breaths.
  • eep your hands clasped behind your back and fold forward.
  • Let your head and shoulders hang down to the ground. Hold 3 breaths.

PLANK TO LOW PUSH UP

  • Stand with your hips shoulder distance apart and fold forward.
  • Release both hands toward the floor. Hold here for five breaths.
  • Plant your hands on the floor and step back to a plank position. Hold 3 breaths.
  • Slowly lower down to your knees and keep your elbows tucked in at your sides.
  • Lower your chin and chest to the floor.

BACK EXTENSIONS

  • Lying face down on the floor, keep your elbows tucked in at your sides.
  • Take your hands underneath your shoulders.
  • Lift your chest off of the ground as you inhale for a small backbend.
  • Take up to 5 reps, inhale coming up, exhale down.
  • Take your hands to your sides behind you, palms down.
  • Lift up your hands from the ground.
  • Lift off your chest, lift off your feet. Hold 2 breaths and release.

CHILD’S POSE TO DOWNWARD FACING DOG

  • Take your knees out wide, feet together, and sink your hips down to your heels.
  • Walk your hands forward. Stay here for 3 breaths.
  • Walk your hands to the right. Hold 3 breaths.
  • Walk hands to left. Hold 3 breaths.
  • Lift hips to sky in a downward facing dog. Stay here for 3 breaths, slowly pedaling out your feet to alternately stretch the back of each leg.

ROLL-UP, SHOULDERS AND NECK ROLLS 

  • Walk your feet up to your hands and then roll-up to standing, one vertebrae at a time.
  • Take some shoulder rolls backwards and forward and then head rolls to both sides.

Workout #1

Round of 10s. 3 minutes on, 1 minute off – continue working through for 3 minutes at a time, then take a minute off. Repeat 4 times, for a total of 12 minutes of work and 3 minutes of rest. Score is your total number of rounds.

  • 10 squats onto a chair or unsupported
  • 10 situps
  • 10 push-ups
  • 10 oblique side-to-sides. Hold a pillow in your hands to mimic medicine ball. Or just take palms to touch. Take legs up to 90 degree angle. Twist right elbow to ground, twist left elbow to ground. Both sides counts as one.

Workout 2: Core focus

4 minutes on, 1 minute off, 3 cycles (12 minutes work, 2 minutes rest). Score is total number of rounds in time allotted. One round includes:

  • 1 minute jumping jacks
  • 1 minute elbow to knee touch. Touch right knee to right elbow, repeat on left side
  • 1 minute plank rolls. Start with plank on both hands. Replace right hand with right forearm. Repeat on left. Then replace right forearm with right hand. Repeat on left.
  • 1 minute “funky” chatarunga push-ups. Keep your elbows in tight to the body, hands placed just outside the shoulders. Knees are bent (use a pad or pillow under sore knees). Push up, leaving your knees on the ground, then lower slowly back to the ground for one repetition.

Workout 3: Heart rate and balance

2 minutes on, 1 minute off. Complete entire round 4 times. Score is your total time including breaks.

One round includes:

  • 10 modified burpees. Reach hands up. Bend down. Jump or take one foot at a time to high plank. Step or hop feet back to hands. Reach hands back to ceiling or hop up
  • 10 figure skaters. Kick right foot out in front of you. Take foot in a half circle all the way to the back. Set foot down next to left. Repeat on left side. Each side counts as 1.
  • 10 knee-up to back lunge. Lift right knee up to a 90 degree angle. Set foot back behind you to lunge down with left knee forward. Bring right knee back to front at 90 degree angle. Set right foot down. Repeat on left.
  • 10 bicycle situps. Lying down, tuck right elbow to left knee while extending right leg out long. Alternate left elbow, right knee. Each side counts as one.

Workout 4: Hips-up

Rounds of 20. 4 minutes on, 1 minute off. Repeat 3x

  • 20 balancing lateral hops, Lift right leg. Hop laterally to right and then left. Set right foot down. Repeat on left (for those with knee issues, modify to take a side lunge instead of hop)
  • 10 plank to hip ups. Hold plank. Lift hips to downdog, pausing momentarily to stretch. Return to plank
  • 5 push-ups. Can do against a wall, or with hands on a chair, or on knees
  • 20 leg raises. Start laying down on back. Bend knees and extend your arms out long by your sides. Lift both feet up off the ground as high as possible while extending the feet to the sky. Return feet to ground.

Cool Down

REACH-UP
Reach both hands up to sky. Reach right hand higher, slightly bending your left arm. Alternate 4 x on both sides.

FORWARD FOLD
With feet placed under your hips, fold forward letting your head, shoulders and arms hang heavy. Gently sway side to side for 5 long relaxing breaths

SEATED STRETCHES
Extend your right leg out long and bend your left knee, placing your foot against the inside of your right thigh. Take a forward fold over right leg. Repeat on left. Then extend both legs out long side by side and gently lean forward over your outstretched legs.

REVERSE PLANK
Position hands with fingers forward at your hips. Lift hips off the ground. See if you can bring your gaze to ceiling. Take both feet to touch soles to one another in diamond shape. Fold over the diamond holding onto your ankles.

LYING DOWN STRETCHES
Start out by lying down on your back with both legs straight:

  • Extend your left leg out long. Take right leg up to sky, and then out to the right, holding onto thigh or shin.
  • Come back to center, with leg reaching straight up to the sky.
  • Climb up leg with both hands as far as you can go.
  • Hug right knee in to chest.
  • Bring the bent right leg across the body, stacking the hips and reaching your right knee to the ground on the left side of the body. Leave both shoulders on the ground, extending your arms out wide and looking off toward the right arm.
  • Bring both knees to chest and then extend both legs out long.
  • Repeat entire stretch on the left side.