Hello Crew,

Summer is the BEST. It’s hands-down my favorite season.

It’s easy to be active when there are endless outdoor activities to partake in—pickleball, cycling, outdoor yoga, swimming, paddling, hiking—I could go on and on.

But what about when you TRAVEL? Road trips are great, but they sure aren’t great on your body. Flying to a new destination is amazing, but it sure can throw off your sleep/wake cycle, your digestion, and your energy.

How can you travel and feel good while doing it? You know what I’m going to say — keep moving!

Here are some short & sweet ways you can keep moving while you explore this summer.

~Meg

BAND-APALOOZA TRAVEL WORKOUT

Shove a couple bands in your suitcase and you’re good to go!

**1 long circle band, 1-2 small circle bands**

Click here for video demos of all exercises.

Warmup: 1 round

• 10 Band Passthroughs

• 10 Around the World

• 5/5 Side Shuffles

• 25 Jumping Jacks

• 25 Squats

Part 1: 3 rounds, 1:00 each exercise

• Band Walks

• Mini-Band Row (:30/side)

• Dead Bugs

Part 2: 3 rounds, 1:00 each exercise

• Band Single-leg Deadlift (:30/side)

• Pushup (switch to holding a plank when you have to; a minute of pushups is a lot!)

• Walking Lunge

MOBILITY & YOGA

Sitting for a long time or sleeping in a new bed can make you feel like a creaky mess. Even 3 minutes of stretching can help!

See all videos here.

• WGS Series - 3 minutes

• Core & Mobility Shorty - 8 minutes

• Hips & Back Mobility Flow - 22 minutes

• “In Your PJ’s” Yoga, Core & Mobility - 30 minutes

HOTEL GYM FULL-BODY WORKOUT

All you need are a couple sets of dumbbells for this hotel gym workout.

Equipment needed: 1-2 sets of dumbbells (medium & heavy)

See video demos here.

Warmup: 1:00 each

• Wall Open Books x 10/side

• Wall Rolldown x 5

• Hip CARs x 5/direction/side

3 rounds:

• Bench Press x 12

• Goblet Squat x 12

3 rounds:

• 1-arm Row x 8-12/side

• Rear-foot-elevated Split Squat (RFESS) x 8/side

• Farmer Carry x 1:00 (or single-side x :30/side)

Backyard Yoga is back! Come stretch & relax under the giant maple in my backyard — it’s my favorite way to spend a summer evening.

• Next class: August 6th

• 7:30-8:30 pm

• Guest Teacher Tom Sugatt

FRIDAYS, 7:00-8:00 AM

Highland Park, 1227 Montreal Ave, St. Paul

Bring a mat and a set of dumbbells (8-15#)

“Perhaps travel cannot prevent bigotry, but by demonstrating that all peoples cry, laugh, eat, worry, and die, it can introduce the idea that if we try and understand each other, we may even become friends.”

-Maya Angelou