Set #3) 50 Left crunches
50 Right crunches
25-40 pushups  

Set #4) 100 L/R Crunches with bicycle of legs
25-40 pushups

Set #5) 50 Double (Reg/Reverse mixed) at same time
25-40 pushups

Set #6) 100 Flutterkicks (or regular crunches for those with back problems)
25-40 pushups

Set #7) 100 Leg levers (or 50 left crunches / 50 right crunches - back problems)
25-40 pushups

Set #8) 100 morning darlings (scissors) (or 50 reg / 50 rev at same time)
25-40 pushups

Set #9) 100 situps in 2-3 minutes (or 50 left / 50 right crunches with bicylce of legs)
25-40 pushups

Set #10) 100 abs of your choice
25-40 pushups
This one is for those who are just beginning:

Get creative with your fitness program! That is what it takes when you are traveling on business or on vacation. Recently, my family and I took a trip back home to Florida to see my parents and we decided to drive from Maryland. After driving about eight hours the first day, we stopped at a hotel that did not have a fitness room and the pool was closed for the season. I was tired but knew I would feel better if I did a few exercises. The benefits of exercising and stretching after sitting idle for hours are numerous and include the following:

Loosen up tight joints and muscles

Increased blood flow to extremities

Increased attention span

Better nights sleep

This is the program I did for only twenty minutes right in the privacy of my very own hotel room. No equipment necessary! The super set is a series of exercises to be repeated with no rest. For the upper body superset, simply do five to ten pushups then roll over and rest your pushup muscles by doing ten crunches and continue on with the two different versions of pushups and crunches. One super set can be accomplished in as little as two minutes. If you repeat this particular workout five times you will have 150 pushups and 200 crunches in a ten minute period.

5-10 Super sets

1) Pushups 10
2) Crunches 10
3) Wide pushups 10
4) Reverse Crunches 10
5) Triceps pushups 10
6) Left/Right crunches 10/10

total time - 10-20 minutes

Listed above is a great chest, triceps, and abdominal workout. You can do the same for legs as well if you follow the super set below. Repeat the leg superset five to ten times as well depending on your fitness level.

1) Squats - 20
2) Crunches - 10
3) Lunges - 10/leg
4) Left/Right crunches - 10/10
5) Heel Raises - 20
6) Reverse crunch - 10

The leg workout super set is a little more challenging due to the fact that you stand up and lie down repeatedly. Some people have commented that the hardest part of this workout is the transition from one exercise to the other. As you can see, there is really no excuse why you cannot exercise any day of the week whether you are traveling, working long hours or staying at home with the kids. With minimal equipment and time sacrifice, we can all fit exercise in our lives and stay healthy for many years to come. Good luck. Make fitness as much a part of your day as taking a shower and brushing your teeth. 

Interested in PTing with Stew - Sign up for his online training program interested in pting with stew - sign up for his online training program > Online Downloadable Workouts  Available at StewSmith.com

If you would like to pay online for any of the downloadable workouts that have worked for several clients of the StewSmith.com PT Club please click the Yahoo Store link:  Stew Smith PT Club @ yahoo

The Complete List of Stew Smith's eBooks:

 

General Fitness and Nutritional Guides for Everyone

The 45 Day Beginner Guide to Fitness

The 45 Day Intermediate Guide to Fitness

The Diabetic Prevention Workout / Diet

The Athlete Workout - Rugby, Soccer, Lacrosse & Football
The Busy Executive Workout Routine
The Six Week Advanced Weight Training / PT Guide

The Special Forces Physical Fitness Workouts
New - Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-6
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week
Navy SWCC Workout

The Army Special Forces / Ranger Workout  Phase 1 & 2

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout Phase 1 & 2

Air Force PJ / CCT Workout

NEW - The Coast Guard Rescue Swimmer Workout - NEW

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout

USMC OCS / TBS Workout

The Service Academy Workout (West Point, Navy, Air Force Academy)

The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The Army Air Assault School Workout

The Army Airborne Workout

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy Workout

The DEA Workout

The FLETC Workout - Ace the PEB / Same as Blackwater's Test

The State / Local Police Academy Workout

The Public Safety Diver Workout
 Border Patrol Agent Workout
ATF Agent Workout

                                                                                                                              
                                
                         __________________________________________________________________________________________
       
                 Stew Smith, former Navy SEAL and fitness writer is certified by the National Strength and Conditioning Association (www.nsca.com) as a Certified Strength and Conditioning Specialist (CSCS).  Email him personally at stew@stewsmith.com or stew@mycustomworkout.com

  New Venture - www.mycustomworkout.com