Summer weekends are best spent road-tripping somewhere new. And though the destination (the beach, a wedding, a Victorian castle getaway, you name it) is always worth it, hours spent in the car can be rough on your body and throw a wrench in your workout plans.
We teamed up with Conor Murphy and Austin Malleolo, coaches at Reebok CrossFit world headquarters, to create a super-quick combo of both stretches and bodyweight exercises that you can do on the road using your car for support. These moves can be done in a parking lot, at a rest stop, or at your final destination to keep your body in tip-top shape and ensure travel doesn’t throw your fitness off course.
How to use this list: Below you’ll find 7 road-trip worthy moves split into two categories: stretching and strength. If you’re just stiff or sore, perform exercises 1 through 3 for 30 seconds (on each leg for single-leg exercises) and complete 2 to 3 sets. If you just want to bust out a quick bodyweight workout, perform 10 to 15 reps of exercises 4 through 7 for 2 to 3 sets. Have time for the whole shebang? Perform all 7 exercises in order for 2 to 3 sets for a complete, total-body workout.
1. Hatch Hip Stretch
All that sitting doesn’t do your hips any good. Start with the rear hatch open. Stand with feet hip-width distance apart and lift right leg up to lay shin down across trunk parallel to bumper. Knee should be as in line with ankle as possible. Lean forward slightly (as far as flexibility will allow) to feel a deep stretch along outer right hip.
2. Trunk Hamstring Stretch
Loosen up your legs in just a few minutes. With the hatch open, stand facing the car and lift right leg to trunk so heel rests on edge. With core engaged, lean forward as far as possible until you feel a stretch along the back of right leg. You can use the trunk door for support if needed.
3. Hatch Back Stretch
When your back body needs some love, try this move. Open the hatch and stand facing the car about two feet from the back. With a slight bend in knees, hinge at the hips and raise arms overhead to grab the bottom of door. Send hips back and lower chest toward the ground until you feel a stretch along your back and through your lats and hamstrings.
When you’re on the road, a regular push-up just won’t do. This elevated version offers an added challenge, which means fewer reps and more time for fun. Open one or both of the car doors. Start in a high plank position with wrists under shoulders and feet resting on the floor of the car, core engaged so body forms a straight line from head to toe. Slowly lower chest down to ground, keeping elbows tucked in toward ribs (not splayed out wide). Press back up to start.
Don’t just park your butt in the seat; work your butt during breaks with a set of squats. Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Extend arms straight out for balance. Send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees or more. Rise and repeat.
6. Wheel Sit-Up
Lie faceup on ground with knees bent and toes tucked under the side of each wheel to help lock down feet. Place fingertips lightly behind ears (but be sure not to pull on neck). Press low back into ground and engage core to lift shoulder blades and back up to knees then slowly lower back down one vertabra at a time. Repeat.
7. Bulgarian Split Squat
Start with hatch open, facing away from car about two feet from back bumper. Reach right leg backward and rest toes on edge of trunk. With core engaged and back tall, bend left knee to lower body until left thigh is about parallel to floor and right shin forms a parallel line with back. Press into right heel to drive back up to starting position. Repeat on other side.
Thanks to Chevrolet for letting us shoot this workout with its Bolt EV, an all-electric vehicle that can travel a whopping 238 miles on one battery charge.
Photography: E. Lee White Photography
Location: Mohonk Mountain House, a Victorian castle resort in Hudson Valley, New York, equipped with Level 2 charging stations for electric cars, complimentary with your stay.