It lasts 24 minutes and requires nothing but a pair of socks.
“My travel workout is all about opening the hips and spine after sitting in a car or plane for an extended period of time,” says David Case, group fitness instructor at Equinox Highland Park in Dallas. This routine, which consists of 3 blocks lasting about 8 minutes each, is designed to do so progressively.
All you need for these moves is a pair of socks and a smooth floor, such as tiles or wood. Before you begin, warm up with scapular push-ups, single-leg glute bridges with knee hugs (holding the knee of the elevated leg to your torso), and World's Greatest Stretch. Complete 3 rounds of 30 seconds for each, then start the workout below.
A series:
Perform each of the first three exercises for 40 seconds on, 20 seconds off. Perform the last exercise for 60 seconds on, 60 to 90 seconds off. Complete 2 rounds, doing all reps on the left in round 1 and on the right in round 2.
Kick-through push-up to pike
Start in a high plank with shoulders stacked over wrists. Slide your left foot under your body and out to your right, perform one push-up, then return your left foot to high plank. Then, simultaneously slide your feet toward your hands and lift your hips to assume pike position. Return to high plank. Continue.
Curtsy lunge
Stand tall with feet at hip-width. Step your left foot back and to the right, as if you’re curtsying, and lower until your left knee hovers just above the ground. Slowly return to start for one rep. Continue.
Transverse renegade row
Start in a high plank with shoulders stacked over wrists and a dumbbell on the ground to the right of your chest. Reach under your body with your left hand to grab the dumbbell. This is your start position. Bring the weight across your body and row it up to your left shoulder. Sweep it back under your body to return to start for one rep. Continue.
Hip abduction and adduction
Start on all fours with shoulders stacked over wrists and hips over knees. Extend your left leg out to the side, planting your foot on the ground to the left of your hips. Press your foot into the ground for 5 seconds, then lift your leg and hold it at its highest point for 5 seconds. Return to start for one rep.
B series:
Perform each of the first three exercises for 40 seconds on, 20 seconds off. Perform the last exercise for 60 seconds on, 60 to 90 seconds off. Complete 2 rounds, doing all reps on the left in round 1 and on the right in round 2.
Lateral flexion push-up
Start in a high plank with feet wide and shoulders stacked over wrists. Lift your right hand and plant it on the floor by your right hip, rotating your upper body toward the right as you do so. Perform a push-up in this position (your left arm will bear most of the weight), then return to start for one rep.
Lateral slide-out
Stand tall with feet together and arms by your side. Simultaneously slide your left foot out to the side and reach your left arm straight in front of you, hinging slightly at the hips. (You will be in a deep lateral lunge at the bottom of the motion.) Reverse the motion to return to start for one rep.
Renegade fly
Start in a high plank with shoulders stacked over wrists and a dumbbell in your left hand. Keeping your arm straight, lift the dumbbell up and out, ending with your arm extended to your leftt, parallel to the ground. Slowly return to start for one rep.
Single-leg glute bridge
Lie face-up with knees bent and both feet planted on the floor at hip-width. Lift and extend your right leg so it forms a 45-degree angle with the floor. This is your start position. Drive your hips up, pause, then lower to start for one rep.
C series:
Perform 3 rounds of 30 seconds for each exercise, with 10 seconds of rest in between. Complete all rounds before starting the next move. For the split squats, switch sides halfway through.
Push-up
Start in a high plank with shoulders stacked over wrists. Perform a push-up, keeping your body straight and elbows close to your sides throughout. Continue.
Rear-foot elevated split squat
Stand tall with your left foot planted on the ground and your right foot elevated on a bench or stair behind you. Lower into a squat until your front knee is bent at 90 degrees, then press up to return to start for one rep. Continue.
High knees
Stand tall with feet together. Perform high knees, driving one knee up at a time. Continue.
Back extension and row
Lie face-up with knees bent and both feet planted on the floor at hip-width. Lift your chest so your back and shoulders are off the ground and extend your arms forward. This is your start position. Simultaneously row your arms toward your chest and lift your chest slightly, creating a little more space between the floor and your back. Slowly return to start for one rep.