I was on the road last week! I made my way up the California coast in my little white fiat, which many people know as “Todd” (in fact, we were in a little Fiat commercial last year, which you can actually see it here – ha!). I spent a few days in Santa Cruz with my family and enjoyed some legit Fall weather. Got in some beautiful rainy runs in the forest and along the coast. Caught up with life long friends, ate yummy food, sat on the couch and OMG I slept!

I headed back with my dad and since I’ve decided to go live every Monday afternoon, this particular Monday I was not in my Clean & Colorful Kitchen. But that didn’t stop us. With Dad as my camera man, this is what happened. So the next time you’re on the road and you find yourself needed a road trip workout — remember, I’ve got your back 🙂

You know my goal in life is to help you live a Clean & Colorful Lifestyle to help you feel better, look better, naturally have more energy, reduce disease and probably lose some weight, right? And to make that a reality, I’m coming at you every Monday from my Clean & Colorful kitchen (well, most of the time from the kitchen — lol) with some real life tips, tricks, and strategies to help you  master the 4 Universal Diet Truths:

1. Eat more whole food.
2. Eat all 5 colors.
3. Drink a juice/smoothie.
4. Exercise at least 21+.

Every Monday touch on one of those topics. Since I was on the road this week and since we were on the 4th universal diet truth — fitness, this was the perfect solution! Here you have an anytime workout that you can do anywhere and it requires no equipment. Just a bench, or as you’ll see here, a rock does just fine too — lol! Watch this video to get the highlights.

Getting out and moving around a little bit is always a good way to stay active. Here are 7 exercises you can do in an interval style format based on your fitness level.

• If you are a beginner you could do 15 seconds of the exercise and then you would recover for 45 seconds before going to the next one.
• If you feel you are intermediate then you would do 30-30 seconds.
• If you feel really advanced then you would do 45 seconds of workout and 15 seconds recovery, which I tested in my hotel room and it was quite hard; I was actually sweating.

It’s a full body workout and you’ll have cardio, two lower body exercises, two upper body exercises and two core exercises.

Cardio Exercises

For the most part with cardio, you just want to warm up and get things going, something as simple as jumping jacks. Use your timer to make sure you get in your 15 seconds or 30 seconds or 45 seconds depending on your level. And then take a little recovery.

Lower Body Exercises

We’ll then move on to lower body exercises. These are exercises you can do without any equipment.

So we just want to do squats for about 15, 30 or 45 seconds to get your joints moving. Do the squats pretending as though you’re sitting back in a chair.

Another really good lower body exercise that will help the sides of your back are curtsy lunges. And make sure you rotate sides so that you don’t develop any imbalances.

Core Exercises

For core exercises we would do a spider plank which really works the obliques and then just holding a static plank. You would do two of those for whatever interval you’re on.

Upper Body Exercises

Since you’re already on the ground, do the first upper body exercise which is push-ups. And you can go on your knees if those are hard.

For the second, which is triceps dips, you just need a bench or a rock like I did. The idea is that you’ll just need anything that allows you to keep your torso straight and you can raise and lower your body, bending only at the elbow.

And so that’s it. You would do that 3 times on whatever interval you’re on and whatever interval recovery for those 7 exercises and you have your 21-minute road side workout!

That will give you a full body workout and you can do it anywhere, even from a road side stop like I did in this video.

Clean & Colorful really is a Lifestyle!

Remember, when we are talking about the Clean and Colorful solution, this is a lifestyle. You can do this anywhere in the world, it doesn’t have to be in a gym or your home. It can literally be even when you’re on the road. So save this for the next long trip or camping trip you’re going to have because there’s no reason why you can’t stay fit while you’re on the road.

Your camera man, my dad!

If you want more tips like this…

Then keep an eye on my Teresa Marie Wellness Facebook page because I’ll be coming at you every Monday! Next week I’ll be talking about eating more whole food. Also make sure you signup for my free Clean & Colorful Jumpstart guide and get all the basic info you need to get started living this Clean & Colorful life today.

Teresa Marie Howes, BS, CPT, HHP

www.teresamariewellness.com

Teresa Marie is a nutrition expert, fitness enthusiast and health coach. She is backed with a BS in Nutrition, an MBA, a CPT from ACE and 16+ years of experience in the weight loss and wellness space. She is the founder and lead contributor of this site and coaches clients across the globe on how to achieve better health and more happiness by implementing the 4 Universal Diet Truths of her Clean & Colorful Concept.