Do you travel frequently and find it challenging to maintain your exercise routine? I understand how tough it can be to stay consistent when you’re constantly on the move or lack access to a gym. That’s why I want to introduce you to something that has truly transformed my fitness regimen: the Around the World Exercise.
This comprehensive bodyweight workout has become my go-to solution whenever time or equipment is limited. The best part? You only need your body weight and a small space to get started. Whether at home, in a hotel room, or anywhere, this routine keeps you active and feeling fantastic regardless of location.
Perfect for anyone striving to stay fit while traveling, the Around the World Bodyweight Workout offers flexibility and effectiveness. Ready to get moving? Let’s dive in!
Ready to try it? Here’s the whole routine for the Around the World Exercise Bodyweight Workout. Remember, no weight plate is required—just your body weight and some space!
Warm-Up: Get the Blood Flowing
By activating these muscle groups, the Around the World Exercise offers a balanced workout that boosts strength, stability, and mobility without the need for equipment.
Before jumping into the main workout, let’s start with a warm-up to get your body ready:
1. Marching in Place
- Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands at your sides and engage your core. Lift one knee towards your chest, ideally to hip height, as you counter the movement with your opposite arm.
- Return to the starting position and repeat the movement on the opposite side. Complete with 3 sets of 10 repetitions.
2. Jumping Jacks
- Jumping Jacks are a simple and effective full-body exercise that can be done anywhere. To start, stand upright with your feet together and arms relaxed by your sides, engaging your core and maintaining good posture.
- In one smooth motion, jump your feet out to shoulder-width apart while raising your arms overhead until your hands nearly touch.
- Then, immediately jump back, bringing your feet together and lowering your arms back down to your sides. Repeat this movement for your desired number of repetitions. Throughout the exercise, keep your knees slightly bent to reduce joint impact, and try to land softly on the balls of your feet. This exercise boosts cardiovascular health while toning your legs, arms, and core!
Main Workout: Full-Body Conditioning
Now that we’re warmed up, it’s time for the main event. This workout is divided into several exercises designed to target all major muscle groups while improving mobility and functional fitness. Remember to keep your elbows slightly bent during movements to maintain proper form and prevent injury.
1. Hip Circles
- Move into a forearm plank position, maintaining good alignment with your head, shoulder, hips, and legs. Engage your core and rotate your body to one side to move into a side plank position, keeping your feet together and placing your opposite hand on your hip.
- Perform ten hip circles by moving your hips forward, dipping down, and then lifting back up. Aim to dip as low as possible, even tapping the ground with your hip if comfortable.
- After 10, switch sides and go through the movement in reverse, doing backward hip circles.
2. RollBacks
- Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
- Perform a roll-back motion—similar to a lunge but with a rolling motion.
3. Around the World Push Ups [2]
- Start in an upright standing position before a flat bench or chair. Place your palms flat on the bench and step back to move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes.
- Engage your core and bend both your right and left elbow to lower your upper body towards the bench, keeping your elbows tight to the side.
- Straighten your arms parallel to return to the position and complete the push-up movement.
Cool Down: Stretch and Recover
After you’ve completed the workout, take a few minutes to cool down. Focus on that target your hips, shoulders, and legs. Light stretching will help increase flexibility and promote recovery.
1. Shoulder Rolls
- Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your side.
- Engage your core. Shift your shoulders upward, then roll them up and back until you feel resistance in your shoulder blades.
- Relax and repeat the movement in the opposite direction. Complete 10 repetitions.
2. Leg Swing
- Begin in an upright standing position behind a chair with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands at the back of the chair to support your balance.
- Engage your core. Lift and swing one leg back and forth. Repeat the movement for 5 repetition. Relax and repeat the movement on the opposite leg.
What Is the Around the World Exercise Circular Motion?
I was introduced to the Around the World Exercise by Todd Kuslikis, a renowned fitness expert, and it has quickly become one of my favorite workouts.
This dynamic bodyweight routine targets your entire body through multi-directional movements. Unlike traditional workouts that limit you to a single plane of motion—such as only moving up and down or side to side—this exercise engages multiple planes simultaneously.
This comprehensive approach enhances mobility, strengthens the core, and builds functional fitness without needing equipment. As Todd aptly puts it,
“The Around the World Exercise is perfect for anyone looking to enhance their fitness without relying on bulky equipment. Its versatility makes it suitable for individuals at all fitness levels.”
Key Features of the Around the World Exercise:
- Full-Body Engagement: This exercise activates all major muscle groups—legs, core, and upper body—helping you build strength and endurance.
- Mobility and Flexibility: Incorporates multi-plane movements to improve joint flexibility and range of motion.
- Core Stability: Every movement engages your core, leading to better balance and posture.
- Travel-Friendly: Being a no-equipment workout, you can perform it anywhere, whether at home, while traveling, or without access to a gym.
Benefits of Multi-Plane Bodyweight Workouts
Incorporating multi-directional movement patterns into your workout routine is essential for enhancing overall body coordination and functional strength. Here are some significant benefits [1] of utilizing multi-plane exercises like the Around the World Exercise:
- Full-Body Activation: Engaging different muscle groups simultaneously provides a well-rounded workout that strengthens both large muscles and smaller stabilizers.
- Improved Mobility: Exercises that involve multiple directions help stretch and strengthen your joints and muscles, enhancing flexibility in your hips, shoulders, and spine.
- Core Strength and Stability: Continuous core engagement throughout the workout leads to better stability, which in turn translates to stronger balance and coordination.
- Functional Fitness: These movements mimic natural body motions, improving performance in everyday tasks and athletic activities. Whether you’re reaching, twisting, or bending, you’re training your body to move more efficiently.
Muscle Group Involved
The Around the World Exercise engages multiple muscle groups, providing a comprehensive full-body workout. Here are the key areas targeted:
- Core Muscles: This exercise targets the rectus abdominis, obliques, and transversus abdominis, which maintain stability and control throughout the movement.
- Shoulder Muscles: Engages the deltoids and rotator cuff muscles to control arm movements and maintain proper positioning, enhancing shoulder mobility and strength.
- Wrist Flexors and Grip Strength: Activates the wrist flexors to stabilize hand movements, improving grip strength and wrist stability.
- Legs and Glutes: This exercise engages the quadriceps, hamstrings, and glutes to maintain balance and stability, enhancing lower body strength and coordination.
Why Around the World Exercise Works for Muscle Groups
The Around the World Exercise Bodyweight Workout is more than just a basic routine; it’s a functional fitness program designed to train your body as a cohesive unit rather than isolating individual muscle groups. Here’s why it’s so effective:
- Comprehensive Strength Training: You build balanced strength and endurance by targeting all major muscle groups, promoting overall fitness.
- Multi-Plane Movements: Engaging your body in multiple directions enhances coordination and expands your range of motion, mimicking natural movement patterns.
- Core Engagement: Every exercise requires core activation, which helps build stability and balance, which are essential for daily activities and athletic performance.
- No Equipment Needed: Its travel-friendly nature allows you to perform the workout anywhere, making it ideal for those with busy schedules or limited access to a gym.
Conclusion
The Around the World Exercise Bodyweight Workout is a dynamic and effective routine that uniquely challenges your body. Whether exercising at home, travelling, or staying in a hotel gym, this versatile, no-equipment workout seamlessly fits into any lifestyle.
Designed to build strength, enhance mobility, and provide a comprehensive full-body workout, it’s an excellent choice for maintaining fitness without needing special equipment. I highly encourage you to try it and share your experience with me.
The Bodyweight Blender offers a dynamic full-body workout, using only your body weight to build strength and flexibility. Start your fitness transformation today!
Frequently Asked Questions (FAQ)
What Does the Around the World Exercise Work?
The Around the World Exercise targets multiple muscle groups, including:
What Are the Benefits of the Standing Around the World Exercise?
Performing the Standing Around the World Exercise offers several benefits:
What Is the Around the World Right Exercise?
There might be a mix-up with the term “Around the World Right Exercise.” The correct term is Around the World Exercise, which is a versatile bodyweight workout that focuses on multi-directional movements to effectively engage various muscle groups.
What Does the Around the World Exercise Do?
The Around the World Exercise provides several key benefits:
- Nike/ 10 Benefits of Bodyweight Exercises According to Experts/ https://www.nike.com/ph/a/bodyweight-exercise-benefits
- Hurts, R. – https://gmb.io/push-up-variations/