In the article “Alternative Workout Program for Five Days a Week,” you’ll discover an effective fitness routine to stay active while traveling without access to a full gym. Magnus Lygdback, a renowned trainer and nutritionist, shares his philosophy on training while on the go, whether you’re traveling for work or vacation. He emphasizes the importance of shorter workouts and provides a program tailored for hotel rooms, including lower and upper body exercises, cardio or high-intensity intervals, and core workouts. With Magnus Method’s training app, you can access his programs, a workout library, a nutrition guide, and more to help you stay on track with your fitness goals. So, if you’re looking for a way to keep moving and maintain your gains while on the road, Magnus has got you covered.
In addition to his general fitness program, Magnus also offers an alternative program for those who work out three times a week or less. This two-day program can be repeated in a cycle and includes exercises like toe touches, push-ups, squats, pull-ups, courtesy lunges, and hollow holds. With his helpful guidance, you can stay fit and active even when you’re traveling with limited equipment. So, whether you’re a frequent traveler or just in need of a workout plan for your next trip, Magnus’s alternative workout program is here to help you stay in shape and feel your best.
Alternative Workout Program for Five Days a Week
Introduction to the Magnus Method for Traveling and Training
If you find yourself frequently traveling without access to a full gym, don’t worry! Magnus Lygdback, a renowned trainer and nutritionist, has developed an alternative workout program specifically designed for those on the go. Whether you’re traveling for work or vacation, Magnus’s program will help you stay active and fit even without access to traditional gym equipment. In this article, we will explore Magnus’s philosophy on shorter workouts while traveling, as well as provide an overview of his day one and day two programs. So, grab your workout gear and get ready to stay in shape while traveling!
Benefits of Shorter Workouts While Traveling
When you’re traveling, whether it’s for work or pleasure, your schedule is often packed with various activities and commitments. This leaves you with limited time for exercise. Magnus understands this and emphasizes the importance of adapting your workouts to fit your travel schedule. By making your workouts shorter, you can still reap the benefits of physical activity without sacrificing precious time exploring new places or attending meetings.
Shorter workouts also help you maintain motivation and energy levels while traveling. Long workouts can be draining, especially when coupled with the jet lag and fatigue that often come with travel. Magnus’s method focuses on high-intensity exercises that get your heart pumping and muscles working in a shorter amount of time. This way, you can feel energized and accomplished after each workout, setting you up for a successful day.
Overview of Day One and Day Two Programs
Magnus’s alternative workout program consists of two different workout days: day one and day two. These two days are designed to be alternated throughout the week, depending on your fitness level and the number of days you plan to work out.
Day one is a full-body workout that targets both the upper and lower body, as well as the core. It incorporates exercises such as the toe touch for cardio and warm-up, push-ups for upper body strength, squats for lower body strength, pull-ups for back muscles, courtesy lunges for leg strength, and the hollow hold for core engagement. This workout can be performed for two to three rounds, with each exercise lasting between 30 seconds and one minute.
Day two is focused on different exercises to provide variety and target different muscle groups. It includes exercises such as the freestyle bear crawl for warm-up and cardio, Bulgarian split squats for leg strength, lateral push-ups for chest and shoulder muscles, skaters for leg and glute activation, bicep curls under a table for arm strength, tricep push-ups for tricep muscles, and crossover mountain climbers for full-body engagement. This workout can also be performed for two to three rounds, with each exercise lasting between 30 seconds and one minute.
Explanation of the Day One Program
Day one of Magnus’s alternative workout program is a challenging yet effective full-body workout. It begins with the toe touch exercise, which serves as both a cardio exercise and a warm-up. Aim to perform this exercise as quickly as possible, shifting your weight to the back of your foot as you touch your toes.
Next, the program moves onto push-ups, targeting your upper body. Depending on your strength level, you can choose to perform push-ups on different angles, such as on a couch, table, or even your knees. If you’re up for the challenge, feel free to do them flat on the floor.
Squats are included in day one to work on lower body strength. Ensure that your knees are aligned above your toes and that your heels are grounded throughout the entire squat. To engage your core even more, you can hold an object in front of your body while performing the squat.
If you have access to a table or desk, day one includes pull-ups under a table. Find a sturdy surface that can hold your weight, and pull yourself up to target your back muscles. If you don’t have a suitable surface, feel free to skip this exercise.
Courtesy lunges are a great addition to day one to work on leg strength. Take a step behind you, squat down, and then come back up again. This exercise targets your quads and glutes, helping to build strength and stability in your lower body.
Lastly, day one concludes with the hollow hold, a core exercise that engages your abdominal muscles. Lie on your back, press your spine into the ground, round your back, and engage your core. Hold this position for as long as you can, challenging your core strength and stability.
Explanation of the Day Two Program
Day two of Magnus’s alternative workout program introduces a new set of exercises to target different muscle groups. It begins with the freestyle bear crawl, which serves as both a warm-up and cardio exercise. This crawling movement engages your entire body and gets your blood pumping.
The program then moves onto Bulgarian split squats, focusing on leg strength and stability. Posture is crucial in this exercise, so make sure to keep your upper body upright and distribute your weight evenly throughout your foot.
Lateral push-ups are included in day two to target your chest and shoulder muscles. Start in a push-up position on an elevated object and lower your shoulders as you perform a push-up. As you lower, lift the opposite leg and repeat on the other side. This exercise challenges your stability and helps build strength in your upper body.
Skaters, one of Magnus’s favorite exercises, are included to work your legs, glutes, and core. This exercise combines height and width in your jumps, challenging your cardiovascular endurance while engaging multiple muscle groups.
The program then incorporates bicep curls under a table to target your arm muscles. If you don’t have access to a table or desk, you can skip this exercise or find an alternative, such as using resistance bands or water bottles as weights.
Tricep push-ups are included to specifically target your tricep muscles, located on the back of your upper arms. These push-ups are performed with your hands closer together, placing more emphasis on your triceps.
The last exercise of the day is crossover mountain climbers, which engage your entire body. Begin in a push-up position, and as you lift your knee, rotate your body and touch your elbow. This exercise challenges your core stability while providing an excellent cardiovascular workout.
Key Takeaways for Working Out While Traveling
When it comes to working out while traveling, Magnus shares some key takeaways to ensure a successful and efficient fitness routine:
- Keep your workouts shorter: Since time is often limited while traveling, aim for shorter workouts to maximize your time and energy.
- Utilize the equipment available: Whether it’s a hotel room or a park, make use of the resources around you. Get creative and find alternative ways to perform exercises if needed.
- Listen to your body: Rest when needed and adjust the workout intensity based on your fitness level and energy levels while traveling.
- Stay consistent: Even if your workout routine is different while traveling, try to maintain consistency by incorporating regular exercise into your schedule. This will help you feel better and maintain your fitness level.
By following Magnus’s alternative workout program and implementing these key takeaways, you can continue to stay active and fit while traveling, even without access to a full gym. Remember to modify the program based on your fitness level and listen to your body’s needs. Safe travels, and happy exercising!