Fit In Flight

Sometimes when I'm traveling, I just don't feel like a workout.  So on a San Francisco layover when I really wanted to get out and explore the city, I did a fast 20 minute core workout.   By alternating core strength with plyometics you'll tighten your core muscles and then reveal them with the intense fat burning bursts of cardio.

2 sets
20 Burpees
20 Plank ups, 10 per side
100 Jump rope
20 Hip drop
100 Jacks                      
20 Superman
Jumping squat            
30 second side planks
20 step behinds
60 second plank

*Check the bottom of the post for explanations if some of the exercises are unfamiliar.

But that really wasn't the end of it.  I met up with the other f/a's I was working with and  we rented bikes for a ride around the the bay. What a gorgeous day!

After the ride, I still wanted to explore. So I struck out from the hotel for Chinatown. It was about a mile and a half walk each way, which in SF is more like hill repeats!  And I got a yummy treat along the way.

Walking or biking a new city is my favorite way to get to see the sites. I always get a great workout and meet some locals....which seems to lead to more fun!

*Burpees place hands in front of your feet, jump your feet back so you are in pushup position. Then jump feet back to original position. Finish by jumping up to full extension, arms overhead.

Plank ups start in pushup position.  Lower left arm to plank position, followed by the right arm. Then lower back down one arm at a time

Hip drop start in plank position with forearms on floor. Twist core so that hips alternately drop to the floor
                 
Superman lay facedown on the floor arms stretched out over head.  Tighten core muscles and raise arms and legs as high as possible. Hold 10 seconds and lower

Jumping squat, lower body to squat position and then jump up, launching as high as possible
   
Step behinds. Place left foot on bench or plyometic platform about 12-18 inches high, right foot to the side of the bench. Push up with left leg and move right leg behind you to the left side of the bench touching down and then push back up switching right leg back to the right side of the bench.  After 20 reps switch legs.