Gigi has a reputation of a person who never sits still. The supermodel leads an extremely active and even hectic life. She frequently flies across continents for photo shoots, catwalks, and other events. The Reebok ambassador still manages to keep herself active while on the go and get a quick workout, but how does she manage it?
If you're someone who likes to be active and fit but is constantly on the go, you may be aware of how challenging it can be to fit in an extra gym session while still managing your job and personal obligations. It is quite easy to let your daily fitness schedule be ruined by a busy schedule. What must you do then?
Gigi has Rob Piela, the owner of Gotham Gym, as her trainer. He keeps her on her toes when she's on the go and helps her get everything done on her daily to-do list. To better understand Gigi's on-the-go lifestyle, let's take a look at how she manages to cram in those extra hours.
Rob shared some insider information, advice, and an exercise program to make it easier for you to squeeze in a fast workout while you are on the go.
First of all, Rob admitted that he assists Gigi with her workouts over FaceTime when she is away. It's time you gave this simple tactic a try, especially if you have a coach or a workout partner.
Utilizing your surroundings to the fullest extent possible is another effective strategy. It's not always possible to find someone to guide or join you when you try to stay fit, so make the most of your surroundings.
Hadid enjoys following a simple, short training program while she is on the go, and Piela has revealed it with us. The greatest part is that this practice does not require any special equipment. So, get ready to pump those muscles and get ready!
Let's see how the training works! But first, to prevent any injuries or muscle cramps, we must begin with a warm-up session.
A few warm-ups, stretches and exercises to start
Start by performing two sets of each of the following exercises without stopping. This will help you warm up your muscles and increase your heart rate and adrenaline for the workout.
- Jumping Jacks — 25 reps
- High Knees — 25 reps
- Bodyweight Squats — 10 reps
- Alternating Forward Lunges — 20 reps
Now slowly moving to the main workout:
Have a rest a bit and when you’re ready, continue with the following. Start by doing two sets each without taking a stop between the sessions. Make it confident and slow, there is no need to overwork yourself in one set!
- Push-ups — 10 reps
- Triceps Dips — 10 reps
- Sit-ups — 10 reps
- Wall Sit — 30 seconds
- Squat Jumps — 15 reps
- Single-Leg Calf Raises — 15 reps
In the end of the workout, we are going to complete with some cardio and a nice core workout:
We will finish this exercise program with this session. We are going to finish one set of the following before we can have a rest and call it a day.
- Mountain climbers — 30 seconds
- Burpees — 30 seconds
- Plank — 30 seconds
- V-ups — 30 seconds
LET’S CHECK OUT THE HOW-TO OF THESE EXERCISES:
So, let’s see how to do these exercises in the right way to avoid injuries and help you get the best results with these balanced moves.
1. PUSH-UPS — 10 REPS
We're going to perform 10 push-up repeats. Start by placing your palms shoulder-width apart on the ground. Now, while keeping your body in a straight line, assist yourself into a high plank position. At 45 degrees, bend your elbows and descend to the ground while keeping your upper body from touching the floor. Once you are there, lower yourself to the ground and then rise back up into a plank position to continue the exercise.
2. TRICEPS DIPS — 10 REPS
We will repeat this exercise ten times. Settle down on the ground with your feet flat on the surface. Put your hands behind you, shoulder-width apart, with your fingers pointing in the direction of your body. Lift your body off the ground by unfolding your arms. Now, get your body as close to the ground as you can without letting the bottom of your buttocks touch the floor. Keep doing this while your palms and flat-soled heels are on the ground.
3. SQUAT JUMPS — 15 REPS
We're going to perform 15 repeats for this one. Your legs should be somewhat wider than your hips while you maintain a solid stance on the ground. Now, put your buttocks down as if you were sitting in a chair. Before leaping into the air and landing back in your starting posture, hold this position.
4. SIT-UPS WITH A TWIST — 10 REPS
This exercise will be repeated 5 times on each side (10 reps in total). Begin by lying down on the floor with your feet flat on the ground and your knees bent. Place your hands, then try to sit up as much as you can while contracting your abdominals. Make sure you are relaxed and not pushing your body above its capacity. Sitting up, maintain the top position, and turn your body so that your right elbow and left knee touch each other. Repeat the motion while placing your left elbow on your right knee this time. Practice this five more times on each side.
5. WALL SIT — 30 SECONDS
Stand with your back to a wall and your feet touching together. Put your hands on your hips or cross them over your chest, whichever seems more natural. Now bend your knees to form a 90-degree angle with the wall as you crouch down as though sitting on a chair. Hold this position for 30 seconds while inhaling and exhaling, then slowly raise yourself back up. Holding each leg up, straight in front of you, and parallel to the floor will help spice up the posture if you find it to be too simple.
The article was too long, so we divided it into two parts. You can read the second part of the article — here.