8 Exercises for a Full-Body Workout You Can Do Anywhere

iStock
iStock

Squeezing in a workout when you’re traveling can be hard enough without also having to figure out how to literally squeeze it into your small hotel room or Airbnb. Amy Opielowski, CorePower Yoga’s Senior Manager of Quality and Innovation, tells Mental Floss that if you have enough room for a yoga mat, you can fit in a full-body workout. “All it takes is a yoga mat, one yoga block, and a few hand weights to get a solid workout anywhere,” she says.

She breaks down eight easy exercises you can use to get your blood pumping, whether you’re on the road or in your apartment. “Complete this routine three consecutive days a week. Rest 30 seconds between each exercise, just enough time to transition to the next move. Repeat the whole routine two to three times,” Opielowski says. Do each exercise for 30 seconds to 1 minute, and you’re guaranteed to break a sweat.

1. SPEED BLOCK TAP

Target: Cardio

- Stand in front of a block with your feet hip distance apart and a slight bend in your knees.

- Tap the ball mound of your foot on the block, then quickly switch feet.

2. SQUAT TO STANDING ROTATIONAL PRESS

Target: Legs and Shoulders

iStock

- Stand with your feet hip distance apart and hold a weight in each hand. Draw the weights up to your shoulders, with your palms facing in, draw your hips back and down into a squat position.

- Exhale, engage your core, and press the right weight up to the ceiling as you pivot off the heel of your right foot and rotate your torso towards the left.

- Inhale and return to start position. Alternate to the left side and repeat.

3. ALTERNATE REVERSE FLY

Target: Legs and Back

- With a weight in each hand, stand with your feet hip distance apart, lower your hips back and down into a deep squat position. Hinge forward from your waist until your torso is parallel to the floor.

- Extend the weights under your shoulders with your arms straight and your palms facing in.

- Exhale and draw both weights out to the side, up to shoulder height. Maintain a soft bend in your elbow.

- Inhale and bring the weights back down to the start position, extended under your shoulders.

4. PUSH-UP PLANK FALLING TRIANGLE

Target: Core and Chest

- From a high plank position, shift weight onto your left hand and lift your right hand off ground.

- Rotate to the right and kick your left foot out to the right, coming into fallen triangle pose. Tap left foot with right hand.

- Return to start position and lower down into a push-up. Repeat on the other side.

5. SIDE FOREARM PLANK WITH KNEE-TO-ELBOW PULSES

Target: Core

iStock

- Form side forearm plank with your elbow under your right shoulder and your heels, hips, shoulders, and head in one straight line.

- Inhale and extend your left arm overhead with your bicep aligned with your ear and your top left leg parallel to the floor.

- Exhale and draw your top elbow to your top knee and pulse three times.

- Inhale, extending the arm and leg once again.

- Repeat for one minute and then change sides.

6. ONE-LEG GLUTE BRIDGE WITH ONE-ARM CHEST PRESS

Target: Glutes, Hamstrings, and Chest

- Take a seat on your mat with your block in front of you.

- Hold a weight in your right hand and place your left foot flat on a block with your knee over your ankle. Extend your right leg out in front of you.

- Slowly lower down to your back, and raise your right leg so your knees are parallel to one another.

- Press your weight over your chest, palm facing forward, and press your left foot down into your block to lift your hips up towards the ceiling. (Keep your left arm on the ground for stability.)

- Lower your hips to hover above the floor as you bend your elbows out to a 90-degree angle at shoulder height.

- Exhale and press your weight back over your chest as you lift your hips up; inhale as you lower back to your start point.

- Repeat for one minute, then change sides.

7. V-UP BLOCK PASS

Target: Core and Chest

iStock

- Lie down on your mat, place the block in-between your hands, and extend the block over your head behind you. Extend your legs out long and hover your legs a few inches above the floor, with your feet flexed.

- As you exhale, pike your legs up and lift your torso, forming a V with your body. Place the block from your hands into your inner ankles.

- Inhale and slowly lower back to start position, but this time your block will be between your ankles. Repeat, switching the block from your hands to your legs each time.

8. BELLY-DOWN OPPOSITE ARM LEG RAISE

Target: Lower Back

- Lie on your mat on your stomach with your legs outstretched behind you.

- Reach your arms forward overhead with your thumbs slightly rotated up. Keep your head aligned with your spine.

- Push your hips into the ground and lift your right arm and left leg off the ground. Hold for a four-count.

- With control, switch sides.

Amazon's Best Black Friday Deals on Tech, Kitchen Appliances, and More

Amazon
Amazon

This article contains affiliate links to products selected by our editors. Mental Floss may receive a commission for purchases made through these links.

Black Friday is finally here, and Amazon is offering great deals on kitchen appliances, tech, video games, and plenty more. We will keep updating this page as sales come in, but for now, here are the best Amazon Black Friday sales to check out.

Kitchen

Instant Pot/Amazon

- Instant Pot Duo Plus 9-in-115 Quart Electric Pressure Cooker; $90 (save $40)

- Keurig K-Cafe Special Edition; $190 (save $30)

- Ninja OS301 Foodi 10-in-1 Pressure Cooker and Air Fryer; $125 (save $75)

- Nespresso Vertuo Next Coffee and Espresso Machine by Breville; $120 (save $60)

- KitchenAid KSMSFTA Sifter with Scale Attachment; $95 (save $75)

- Keurig K-Mini Coffee Maker; $60 (save $20)

- Cuisinart Bread Maker; $80 (save $97)

- Anova Culinary Sous Vide Precision Cooker; $139 (save $60)

- Aicook Juicer Machine; $35 (save $15)

- JoyJolt Double Wall Insulated Espresso Mugs - Set of Two; $14 (save $10)

- Longzon Silicone Stretch Lids - Set of 14; $16 (save $11)

- HadinEEon Milk Frother; $37 (save $33)

Home Appliances

Roomba/Amazon

- iRobot Roomba 675 Robot Vacuum with Wi-Fi Connectivity; $179 (save $101)

- ASAKUKI 500ml Premium Essential Oil Diffuser; $22 (save $4)

- Facebook Portal Smart Video Calling 10 inch Touch Screen Display with Alexa; $129 (save $50)

- Bissell air320 Smart Air Purifier with HEPA and Carbon Filters; $280 (save $50)

- Oscillating Quiet Cooling Fan Tower; $59 (save $31)

- TaoTronics PTC 1500W Fast Quiet Heating Ceramic Tower; $55 (save $10)

- Vitamix 068051 FoodCycler 2 Liter Capacity; $300 (save $100)

- Ring Video Doorbell; $70 (save $30)

Video games

Sony

- Marvel's Spider-Man: Game of The Year Edition for PlayStation 4; $20 (save $20)

- The Legend of Zelda: Link's Awakening; $40 (save $20)

- Hyrule Warriors: Age of Calamity; $50 (save $10)

- Marvel's Avengers; $25 (save $33)

- The Last of Us Part II for PlayStation 4; $30 (save $30)

- LEGO Harry Potter: Collection; $15 (save $15)

- Ghost of Tsushima; $40 (save $20)

- BioShock: The Collection; $20 (save $30)

- The Sims 4; $24 (save $20)

- God of Warfor PlayStation 4; $10 (save $10)

- Days Gonefor PlayStation 4; $20 (save $6)

- Luigi's Mansion 3 for Nintendo Switch; $40 (save $20)

Computers and tablets

Microsoft/Amazon

- New Apple MacBook Pro 16 inches with 512 GB; $2149 (save $250)

- Microsoft Surface Laptop 3 with 13.5 inch Touch-Screen; $1200 (save $400)

- Lenovo ThinkPad T490 Laptop; $889 (save $111)

- Amazon Fire HD 10 Tablet (64GB); $120 (save $70)

- Amazon Fire HD 10 Kids Edition Tablet (32 GB); $130 (save $70)

- Apple iPad Mini (64 GB); $335 (save $64)

- Vankyo MatrixPad S2 Tablet; $120 (save $10)

Tech, gadgets, and TVs

Apple/Amazon

- Apple Watch Series 3 with GPS; $120 (save $79)

- Seneo Wireless Charger, 3 in 1 Wireless Charging Station; $16 (save $10)

- SAMSUNG 75-inch Class Crystal 4K Smart TV; $998 (save $200)

- Nixplay 2K Smart Digital Picture Frame 9.7 Inch Silver; $238 (save $92)

- All-New Amazon Echo Dot with Clock and Alexa (4th Gen); $39 (save $21)

- MACTREM LED Ring Light 6" with Tripod Stand; $16 (save $3)

- Amazon Fire TV Stick with Alexa Voice Remote; $28 (save $12)

- DR. J Professional HI-04 Mini Projector; $93 (save $37)

Headphones and speakers

Beats/Amazon

- Beats Solo3 Wireless On-Ear Headphones; $120 (Save $80)

- Apple AirPods Pro; $169 (save $50)

- Anker Soundcore Upgraded Bluetooth Speaker; $22 (save $8)

- Powerbeats Pro Wireless Earphones; $175 (save $75)

- JBL Boombox; $280 (save $120)

Movies and TV

HBO/Amazon

- Game of Thrones: The Complete Series; $115 (save $89)

- Jurassic World 5-Movie Set; $23 (save $37)

- Deadwood: The Complete Series; $42 (save $28)

- Back to the Future Trilogy; $15 (save $21)

Sign Up Today: Get exclusive deals, product news, reviews, and more with the Mental Floss Smart Shopping newsletter!

The 20 Most Valuable Companies in the World

The Apple store on Fifth Avenue in New York City.
The Apple store on Fifth Avenue in New York City.
Laurenz Heymann, Unsplash

It seems like the most valuable companies should be those whose products and services we use on a near-daily basis. And according to Forbes’s most recent list, they are: The top five highest-valued brands in the world are Apple, Google, Microsoft, Amazon, and Facebook.

The annual study is based on a complex mixture of metrics that cover revenue and earnings, tax rates, price-to-earnings ratios, and capital employed. Since the data is from 2017 to 2019, the list doesn’t reflect how the coronavirus pandemic has affected the companies in question. That said, it does reflect what many have long assumed: that Big Tech is running laps around all the other industries. The top five are all considered technology companies, as are four others in the top 20 (Samsung, Intel, Cisco, and Oracle). Other companies aren’t in the technology category, but they own lucrative offshoots that are. Disney, in seventh place with an estimated value of $61.3 billion, falls under the “leisure” umbrella—but Disney+ itself would likely be marked “technology.” (Netflix is.)

The list isn’t completely devoid of time-tested classics that don’t involve software or hardware. Coca-Cola edged out Disney by about $3 billion to take sixth place; Toyota placed 11th with a brand value of $41.5 billion; and McDonald’s just cracked the top 10 with $46.1 billion. Louis Vuitton, Nike, and Walmart all also made the top 20.

Just because a brand ranked high on this year’s list doesn’t necessarily mean it’s doing well (and vice versa). Facebook, for example, suffered a 21-percent decrease in brand value compared to Forbes’ 2019 list—the largest loss of all 200 companies included in the study. Netflix’s brand value, on the other hand, jumped a staggering 72 percent from 2019 to 2020. With an estimated $26.7 billion value, it still missed the top 20 by six spots.

See Forbes’s top 20 below, and check out the full list here.

  1. Apple // $241.2 billion
  1. Google // $207.5 billion
  1. Microsoft // $162.9 billion
  1. Amazon // $135.4 billion
  1. Facebook // $70.3 billion
  1. Coca-Cola // $64.4 billion
  1. Disney // $61.3 billion
  1. Samsung // $50.4 billion
  1. Louis Vuitton // $47.2 billion
  1. McDonald’s // $46.1 billion
  1. Toyota // $41.5 billion
  1. Intel // $39.5 billion
  1. Nike // $39.1 billion
  1. AT&T // $37.3 billion
  1. Cisco // $36 billion
  1. Oracle // $35.7 billion
  1. Verizon // $32.3 billion
  1. Visa // $31.8 billion
  1. Walmart // $29.5 billion
  1. GE // $29.5 billion

[h/t Forbes]