{"id":10690,"date":"2016-11-07T11:00:04","date_gmt":"2016-11-07T10:00:04","guid":{"rendered":"http:\/\/travelandkeepfit.com\/?p=10690"},"modified":"2023-03-30T14:42:37","modified_gmt":"2023-03-30T12:42:37","slug":"the-whole-body-autumn-workout","status":"publish","type":"post","link":"https:\/\/travelandkeepfit.com\/en\/2016\/11\/07\/the-whole-body-autumn-workout\/","title":{"rendered":"The whole body autumn workout"},"content":{"rendered":"

Autumn is my favorite time of the year. Even if it\u2019s not very warm anymore, I try to train outside. Until it isn\u2019t raining cats and dogs, I can handle it :)<\/p>\n

Today I would like to show you my first video from the series of outdoor trainings in different parts of the world :)<\/strong>\u00a0Something that you can do wherever you are, especially when you travel.<\/p>\n

Let\u2019s start from the beautiful, autumn Warsaw in Poland :)<\/p>\n

You will find the video at the end of this post. Before that, read a few tips about technique of the following exercises. This is a whole body workout and it can be done by anyone who has a holistic approach to the training.<\/p>\n

We have 5 exercises<\/strong>. Each one should be repeated 12 times in 5 series<\/strong>. Let\u2019s start!<\/p>\n

Exercise: Step up knee lift + lunge<\/h2>\n

Do the step up with a knee lifted high to the chest (12 times each leg). Keep your back straight, look ahead. Then do the lunge. Keep your abdominal muscles tense and your knee beyond the line of your toes. Go down to the ground, bend front leg in 90 degrees (do not touch the ground with your knee). Your body weight should be focused on the heel of the front foot. The back leg should be slightly bent in the knee. Return to the starting position.<\/p>\n

\"1\"<\/strong><\/p>\n

Exercise: Push up + climb<\/h2>\n

Set your hands apart at a distance that is slightly wider than shoulder-width. Your feet should be set up in a way that feels right and comfortable to you. Keep the straight line of your back. Do a push up by going down and up with your upper body.\u00a0Next, do a climb. Pull your knee (one time right, one time left) to the chest as if you wanted to touch your elbow.<\/p>\n

\"3a\"<\/p>\n

Exercise: Triceps<\/h2>\n

Keep you chest up and your back straight throughout the exercise.\u00a0Lower yourself until the elbows are bent to about 90 degrees. Then press back up to straighten out your arms. Finish with pulling up you knee high to the chest (one time right, one time left).<\/p>\n

\"4a\"<\/strong><\/p>\n

Exercise: Plank leg lift<\/h2>\n

Jump over a bench with your knees pulled up high to the chest. Then, squat.\u00a0Stand with the feet apart, a little wider than shoulder-width, keep your hips stacked over the knees, and the knees over the ankles. Keep sending hips backward as the knees begin to bend. Keep the head facing straight.<\/p>\n

\"OLYMPUS<\/p>\n

Exercise: Jump + squat<\/h2>\n

Jump over a bench with your knees pull up high to the chest. Than make a squat.\u00a0Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. Keep sending hips backward as the knees begin to bend. Keep the head facing.<\/p>\n

\"2\"<\/p>\n

And here is the full workout video:<\/p>\n

<\/div>\n

TRAVEL AND KEEP FIT! :)<\/strong><\/p>\n

Let me know if you like it, what would you add or change. Your opinion will help be with the next videos :)<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Autumn is my favorite time of the year. Even if it\u2019s not very warm anymore, I try to train outside. Until it isn\u2019t raining cats and dogs, I can handle it :)
\nToday I would like to show you my first vid…<\/p>\n","protected":false},"author":2,"featured_media":11569,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[313,118],"tags":[],"yst_prominent_words":[],"class_list":["post-10690","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-active","category-poland","entry","has-media"],"acf":[],"_links":{"self":[{"href":"https:\/\/travelandkeepfit.com\/en\/wp-json\/wp\/v2\/posts\/10690","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/travelandkeepfit.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/travelandkeepfit.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/travelandkeepfit.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/travelandkeepfit.com\/en\/wp-json\/wp\/v2\/comments?post=10690"}],"version-history":[{"count":5,"href":"https:\/\/travelandkeepfit.com\/en\/wp-json\/wp\/v2\/posts\/10690\/revisions"}],"predecessor-version":[{"id":37272,"href":"https:\/\/travelandkeepfit.com\/en\/wp-json\/wp\/v2\/posts\/10690\/revisions\/37272"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/travelandkeepfit.com\/en\/wp-json\/wp\/v2\/media\/11569"}],"wp:attachment":[{"href":"https:\/\/travelandkeepfit.com\/en\/wp-json\/wp\/v2\/media?parent=10690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/travelandkeepfit.com\/en\/wp-json\/wp\/v2\/categories?post=10690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/travelandkeepfit.com\/en\/wp-json\/wp\/v2\/tags?post=10690"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/travelandkeepfit.com\/en\/wp-json\/wp\/v2\/yst_prominent_words?post=10690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}