The season of PCS can throw a curveball at your workout routine. You’re driving across the country, staying in multiple hotels, and don’t have the comfort of your personal garage equipment or local gym. Plus, you may feel like you just don’t have the time to squeeze in a couple PCS workouts. But let’s face it — working out releases endorphins, and it may be just what you need to ease this stressful time in your life!
If you feel like you’re short on time (don’t we all), try a Tabata workout with the following exercises. To do a Tabata workout, set a timer for eight rounds of 10- and 20-second intervals, for a total of a four-minute workout.
Four minutes! That’s it! Here’s an example to get you moving:
:10 – Get ready
:20 – Work (Air Squats)
:10 – Rest
:20 – Work (Pushups)
:10 – Rest
:20 – Work (Dips)
:10 – Rest
:20 – Work (Burpees)
:10 – Rest
:20 – Work (Calf Raises)
:10 – Rest
:20 – Work (Mountain Climbers)
:10 – Rest
:20 – Work (Box Jumps)
:10 – Rest
:20 – Work (High Knees)
If you’re feeling ambitious, finish with a one-minute plank.
Air Squats
Stand with your feet hip-width apart. Keep your weight on your heels, bend your knees and lower your butt and hips behind you as if you were sitting in a chair. Make sure your knees stay over your toes. Don’t let your knees fall in toward one another. Keep your torso upright, and raise your arms in front of you, parallel to the ground. Squeeze your butt and straighten your legs, propelling your body to jump with your legs extended. Land first onto your toes, rolling through your foot, then back into a squat position.
Pushups
Start in a plank position, with your hands slightly wider apart than your shoulders, but directly under them. Lower your body by bending your elbows, and be sure to squeeze your abs while you do it! Be careful not to shrug your shoulders, and lower your chest all the way to the floor. Your arms will form a 45-degree angle. Push back up into the starting position, keeping your core engaged at all times. If your hips are sagging, try the pushup with your knees on the floor for added support.
Dips
Place your hands on a surface, like a picnic table bench with your fingertips facing toward your back. Walk your legs out and bend your knees to create a 90-degree angle. Lower yourself until your elbows are parallel to your shoulders. Be careful not to let your elbows flare outward or to let your shoulders shrug toward your ears. Push yourself back into the original position. This is a tricep workout, so remember not to use your legs for help.
Burpees
Stand with your feet shoulder-width apart. Bend your knees with your hips pushing back, and lower your body into a squat. Place your hands on the ground in front of you and shift your weight onto them. Jump your feet back into a plank position, keeping your body in a straight line from your head to your heels. Bring your feet in toward your hands, returning to a squat position. Finish by jumping up, extending your legs and reaching your arms overhead.
Calf Raises
Stand with your toes on a slightly raised surface, like the parking bumper. Raise your heels a few inches above the surface so you are on your tiptoes. Lower your heels below the parking bumper. Repeat.
Mountain Climbers
Start in a plank position (remember your form). Keep your core engaged by squeezing your abdominal muscles. Bring one knee in toward your midsection in a smooth and controlled motion. Return your foot to its prior position. Repeat the motion with your other leg. Continue alternating this movement. If you feel stable and comfortable, increase your speed.
Box Jumps
Stand with your feet shoulder-width apart, at a comfortable distance from a park bench or sturdy surface you can jump on to. Bend your knees, pushing your hips back, into a slight squat. Swing your arms and push your feet through the ground to propel yourself onto the bench, landing with your knees slightly bent. Step back with your right foot and then your left. Repeat, this time stepping back with your left foot and then your right.
High Knees
Stand tall with your feet hip-width apart. Raise your hands and bend your elbows to create a 90-degree angle. Quickly lift your right knee up to meet your right hand, then bring your right foot back down to meet the ground. Immediately bring your left knee up to meet your left hand, then bring your left foot down to meet the ground. Alternate your knees with a hopping motion, staying on the balls of your feet. Don’t forget to engage your abdominal muscles.
Have time for more? Repeat the entire Tabata series. Don’t have extra time? No worries! The fact that you can fit in a 4-to-5-minute workout a few times a week during PCS season is amazing. You rock, Mama!
Photo Credits: Renee Dolan Photography
