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

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- 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

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- 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.

Looking to Downsize? You Can Buy a 5-Room DIY Cabin on Amazon for Less Than $33,000

Five rooms of one's own.
Five rooms of one's own.
Allwood/Amazon

If you’ve already mastered DIY houses for birds and dogs, maybe it’s time you built one for yourself.

As Simplemost reports, there are a number of house kits that you can order on Amazon, and the Allwood Avalon Cabin Kit is one of the quaintest—and, at $32,990, most affordable—options. The 540-square-foot structure has enough space for a kitchen, a bathroom, a bedroom, and a sitting room—and there’s an additional 218-square-foot loft with the potential to be the coziest reading nook of all time.

You can opt for three larger rooms if you're willing to skip the kitchen and bathroom.Allwood/Amazon

The construction process might not be a great idea for someone who’s never picked up a hammer, but you don’t need an architectural degree to tackle it. Step-by-step instructions and all materials are included, so it’s a little like a high-level IKEA project. According to the Amazon listing, it takes two adults about a week to complete. Since the Nordic wood walls are reinforced with steel rods, the house can withstand winds up to 120 mph, and you can pay an extra $1000 to upgrade from double-glass windows and doors to triple-glass for added fortification.

Sadly, the cool ceiling lamp is not included.Allwood/Amazon

Though everything you need for the shell of the house comes in the kit, you will need to purchase whatever goes inside it: toilet, shower, sink, stove, insulation, and all other furnishings. You can also customize the blueprint to fit your own plans for the space; maybe, for example, you’re going to use the house as a small event venue, and you’d rather have two or three large, airy rooms and no kitchen or bedroom.

Intrigued? Find out more here.

[h/t Simplemost]

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

The U.S. Postal Service Is Struggling—Buying Stamps Can Help

Inclement weather doesn't stop them, but a lack of funding could.
Inclement weather doesn't stop them, but a lack of funding could.
Pope Moysuh, Unsplash

Throughout the coronavirus pandemic, businesses have drastically reduced the number of advertisements and other marketing materials they’re sending to consumers—and since a considerable chunk of the U.S. Postal Service’s (USPS) revenue comes from those large mailings, the ongoing crisis has put the organization in a tough spot.

The importance of keeping the USPS afloat goes beyond simply wanting to preserve something that’s been around since the dawn of U.S. history. As Lifehacker explains, the institution delivers mail to every single household in the nation—be it by truck, boat, or even mule—which makes it a critical method of circulating necessary documents like paychecks and voting ballots. Without the USPS, it would be difficult to reach rural residents who might not have consistent phone or internet service.

So, how can we help? The USPS doesn’t get any taxpayer funds, relying instead on the sale of stamps and various shipping supplies. In other words, the best way to put money into the pockets of our postal guardians is to stock up on stamps.

There are dozens of different designs listed on USPS’s online store, which makes this charitable endeavor an especially fun one. You can, for example, decorate your envelope with Sally Ride, Scooby-Doo, or celebrated broadcast journalist Gwen Ifill. There are plenty of fruits and flowers to choose from, too, and even a lovely illustration of Walt Whitman, complete with a very thick mustache and a very piercing gaze. And we’d be remiss not to mention the existence of this mail carrier dog costume, which only costs $18.

An American hero.USPS.com

If you’d like to go the extra mile, you can also sign a petition to save the USPS by texting “USPS” to the number 50409. A chat program called Resistbot will walk you through the steps to add your name, and it’ll even send an automated message to your senators, letting them know you’ve signed the petition and support the continued operation of the USPS. You will have to enter your name, email address, and residential address, but the whole process takes about two minutes.

[h/t Lifehacker]