WORKOUT ON THE GO

Casall trainer Anna Kähler, share her simple summer workout, that you can perform wherever you are, whenever you want to.

This is the perfect time to bring your training outside, into your garden, on the porch or out in a park - bring a few tools and you are ready to go! This toolkit will help you to be spontaneous and plan your workout as you go!


 

TOOLKIT WORKOUT

The travel training yoga mat is easy to bring with me anywhere, use it in the garden or out in the park. A jump rope, trigger point ball and resistance bands. With these tools, I have put together a short workout, that you can do anywhere during summertime. A mix of cardio, strength and stretching - how I like it. It does not have to take lots of time to be healthy and get energized. Less is more!

1. WARM UP - JUMP ROPE

Put on your favorite training music and warm-up with the jump rope. Great tool to get your heart rate up fast.

Do 3 minutes of jumping / 30 sec rest - Repeat 3 times.

2. AB BOOSTER

Put on one minute timer on your phone and get ready for an intense but effective ab session that only takes 10 minutes in total.

  • 1 min Situps
  • 1 min Leg raises
  • 1 min Mountain climbers
  • 1 min Side plank (30 sec/ side)
  • 1 min Plank

Do this two times. In total, 10 minutes burn for your core.

3. BOOTY BURN

Put on your rubber band just a bit over your knees. Keep them there and do;

  • 1 min Normal squats
  • 1 min Wide squats
  • 1 min Crab walk (stand in squat position, walk 5 steps to the right, and 5 to the left - > repeat until time is out)
  • 1 min Leg kicks to the right (Stand with straight legs, strong core and kick your right leg to the right, keep your hands on your waist for stability)
  • 1 min Leg kicks on the left side

Do this two times. In total, 10 minutes strengthening for your legs and booty!

4. TRIGGER POINT

Now you have finally reached the best part, the calm down and stretch. Enjoy the feeling of knowing that you have done a great job!

I usually start with the trigger point ball, and role it under my feets standing up, on my leg muscles and my back. Here is a great pressure point ball guide I usually follow:

PRESSURE POINT BALL GUIDE

5. STRETCH & MEDITATION

To finish off, I stretch whatever my body needs on that specific day. Very important to listen to what your body needs.

After stretching out, finish with just 3 minutes of breathing in silence.


 

TRAIN ANYWHERE. TRAIN EVERYWHERE.

We most often think getting in good shape, or keeping your shape during summer, takes so much time. But it doesn´t. You do not need a gym, you do not need to have lots of time to do a full workout. 15 minutes - 30 Minutes is good enough. Do this type of workouts, maybe 3 times a week during summer and you´ll have more energy to do what you love during summer!