Six exercises. Thirty-five minutes. No weights. Some stairs required. Chris Carmichael, Outside magazine’s fitness answer man, author, and creator of Carmichael Training Systems, gives us his recipe for fitness on the road. Ready, here comes;
Push-ups Do as many as you can in 30 seconds. Rest for one minute and repeat twice.
Reverse Crunches Lie on your back and bring your knees
to your chest as many times as you can in 30 seconds. Rest for 30
seconds and repeat twice.
Windshield Wipers Lie on your back and raise your legs
straight up. Lower them to the floor on one side, then raise them over
your center and down to the other side. Continue for one minute. Rest
for 30 seconds and repeat twice.
Forward and Side Lunges Start at one end of a hallway,
step forward into a lunge, and lower your hips until your front thigh
is parallel to the ground. Bring your back leg forward until you’re
standing, then lunge with that leg. Continue until you reach the far
wall. Turn 90 degrees to your right and side-lunge back to your
starting point, leading with your right leg. Do another length of side
lunges back to the far wall, this time leading with your left leg. Turn
and do one more length of forward lunges.
Stair Bounding Start at the bottom of a staircase of
any size and bound up two stairs at a time (three if possible). Turn
and descend as quickly as you can. Continue without stopping for two
minutes. Rest for one minute and repeat twice.
Stair Sprints Start at the bottom of the stairs and
sprint to the top, hitting every step this time. Walk back down at a
moderate pace. Continue without stopping for two minutes. Rest for one
minute and repeat twice.
Think you’re fit now? Read Chris Carmichael on how to train for the Tour de France.
.