Dubai residents know how to travel! We explore other countries, visit friends and family in different parts of the world, and reconnect with ourselves in new settings.
While we know how to pack an organized suitcase for smooth travel, we don’t always know how to maintain our fitness when we are on-the-go. The DEFINE: Dubai team has created a travel workout to help you maintain your health, no matter the time zone. The only prop you will need is our inflatable DEFINE body ball. Put on your favorite playlist and get ready to strengthen, lengthen, and balance your body with this 15-Minute Travel Workout!
Complete as a circuit. Work each movement for 50 seconds followed by a 10-second break.
Run through this travel workout 2 times for 15 minutes of muscle toning!
Lift your knees to hip level and stretch your arms overhead. Begin pulling the ball down as your knee lifts. You can even twist over the incoming leg to warm up your spine.
The first movement of your workout should gently begin to elevate your heart rate and energize your body while lubricating your joints.
Take a wide stance with your feet. Turn your toes to a 45-degree angle and sink your hips to knee level. Hold the ball at chest height and lightly squeeze it with your palms. Lower your hips down and up staying around hip level.
A wide 2nd strengthens and elongates the quadricep muscles, creating long, lean legs. It also helps you develop knee and hip stability. Holding the ball at your chest activates your pectoral muscles and lengthens your spine as you lower and lift your hips.
Parallel High Heel
Stand with your feet hip width, parallel, ball between your thighs (above the knee). Bend your knees, so your hips lower several inches, as shown in the photo above. Next, raise your heels off the ground. Continue to lower and lift your hips in a range of motion where you feel the intensity in your thighs.
This movement develops long, lean thighs and calves. It also helps reduce inches around your thighs. By building muscle here, you will boost your resting metabolism, burning more calories throughout your day.
Push-ups with the ball
Place your hands slightly wider than your shoulders, and lift up into a plank position or modify on your knees. Bend your elbows, taking your chest close to the ground, then press up to your starting position.
Push-ups strengthen the entire upper body, including the chest, back and arms. This exercise increases bone density due to the weight bearing nature of the exercise
Side Plank with the ball
Holding the blue ball high between your thighs, find a forearm plank. Move your right fingers to your left elbow, and rotate over onto your right side. Your hips and feet are stacked, and your spine is neutral.
Strengthens and stabilizes the entire trunk of the body with an added emphasis on your waistline.
Place your ball at or slightly above your shoulder blades. Allow your spine to slightly arch over the ball, opening your chest on an inhale. Exhale as you engage your abdominals to lift your chest. You can reach your hands in front of your chest or keep a light grip on your thighs to help you lower and lift. For a more challenging workout, place your hands behind your head.
DEFINE C with the ball increases spinal vitality and flexibility. Flattens and strengthens abdominal wall and creates balance in the trunk of the body from front to back.
Lie on your back with your knees bent and place the ball between your thighs. Push your heels into the ground to lift your hips to a bridge and squeeze your glute muscles at the top. For the last 20 seconds of the move, try holding your hips up and taking quick squeezes on the ball with your inner thighs.
This exercise is fantastic and building your glute muscles and increasing your hip mobility. The final squeezes on the ball allow for additional inner thigh toning.
Feeling extra strong? Try 4 rounds of this travel workout in 30 minutes!