You’re probably well aware that a sedentary lifestyle can take a toll on your personal health and fitness goals. But when you’re driving 10+ hours a day, it’s hard to find the time to exercise much less find a gym or a fitness class when you’re on the road. The good news is that there are plenty of beneficial exercises you can do on the road (and in your truck) without lugging a heavy barbell or weight plates around on your next long journey.
We rounded up our top 3 exercises, that are quick, efficient and most importantly you can do in the comfort of your truck! Are you ready for that daily endorphin boost? Check out our go-to on the road exercises to kick-start your fitness plan!
- Air Squat
This a simple but highly effective move that works your upper body AND lower body. Bonus points for it being an easy exercise that you can do literally anywhere (even the back of your truck). It requires minimal space, but is sure to build strength in your glutes and hamstrings in addition to your back and core. If you’re pressed on time, this compound movement is your go-to exercise! Stand with your feet slightly wider than your hips, knees and toes should be slightly pointed outwards at about a 20 degree angle. Check out the picture below for the proper squat form to maximize your results.
Up for a challenge? Hold a heavier object that you can find in your truck like your travel water jug (a gallon jug of water weighs 8.5 pounds) to really get your sweat on!
- Plank
Plank exercise is a close runner up for an easy exercise that you can do in your truck! It’s a triple threat move when it comes to health benefits: improving core definition, decreasing your risk of back injury and a metabolism boost that can last all day (even when you’re back on the road). Incorporate this move in short spurts –starting with 30 seconds and increasing your time each day. You’ll be amazed by how much longer you can hold this position each time!
Up for a challenge? If that 30 sec. plank was a breeze for you fitness gurus out there, try a single arm plank (alternating each side) or side plank (pictured above) to work your obliques for an overall killer core work out.
- Resistance Training Exercise
Resistance bands are an essential travel exercise tool that you can use for a variety of different work-outs in the comfort of your own truck. It is lightweight, small, and can target any muscle group you are looking to tone: Here is a dynamic resistance band move to end your work out on!
Up for a challenge: To really feel the burn in your glutes and thighs go the length of your truck on your left side, then repeat on the right side for maximum distance.
Instructions: Place a resistance band above your knees and stand with feet hip width apart, squat and take small steps to the left then repeat on the right side.
Add these quick and practical exercises into your day and you could see a difference in your overall health and fitness goals, no equipment or gym membership required. Hope you enjoyed these quick exercise tips, feel free to share which ones were your favorite or additional ones you like to add to your personal on the road work out!
Sources:
- (2018). 33 Resistance Band Exercises You Can Do Literally Anywhere. [online] Available at: https://greatist.com/fitness/resistance-band-exercises [Accessed 18 Jun. 2018].
- Sedano, S. (2018). The 20 Best Body-Weight Exercises. [online] LIVESTRONG.COM. Available at: https://www.livestrong.com/slideshow/551492-2o-best-body-weight-exercises/#slide=3 [Accessed 18 Jun. 2018].
- (2018). 7 Amazing Things That Will Happen When You Do Plank Every Day. [online] Available at: https://www.lifehack.org/292578/7-things-that-will-happen-when-you-do-planking-exercise-every-day [Accessed 18 Jun. 2018].
*You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This article was designed for educational purposes only. You should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should consult with a physician or other health-care professional. The use of any information provided here is solely at your own risk.
