stuck in a seat? fit in a full-body workout with these 8 moves.

summer is in full swing, which means you’ve probably got plans to hit the road at least a time or two before labor day. maybe you’re jumping in the car to road-trip it across the country. perhaps you’re hopping on a flight to your favorite beach. you might even be taking a train to city-hop your way around europe. regardless, squeezing in your regular sweat sesh can be tricky when you’re confined to small spaces for hours on end. but (spoiler alert), worry not! in true fitlosophy fashion, we’ve got you covered so you can keep up with your goal-getting no matter where you are. be it by plane, train or automobile, we’ve got the isometric moves that’ll help you fit in a full-body workout even when you’re stuck in a seat - no equipment required!  

[calf raises] 20 reps/set
1. in a seated position (or standing if you can), push up your legs until you’re on the balls of your feet, squeezing your calf muscles.
2. hold 5 seconds at the top, squeezing those calves + slowly lower your feet back down flat on the floor.
3. do 3 sets.

[leg raises] 15 reps/set
1. in a seated position, hinging at the knee, lift your feet until your legs are parallel to the floor, squeezing quad muscle at the top.
2. hold 5 seconds at the top, squeezing those quads, then bend your knees to lower your feet back to the floor.
3. do 3 sets.

[tricep dips] 12 reps/set
1. in a seated position, hands at your sides, palms on the seat, shift your rear end forward off the seat, then bend your elbows to lower yourself down.
2. keep your elbows close to your body, then using only your arm muscles, push yourself back up to starting position.
3. do 3 sets.

[shoulder press] 12 reps/set
1. reach your arms above your head + squeezing your shoulder muscles, press your palms to the ceiling.
2. hold 10 seconds + release.
3. do 3 sets.

[chest press] 15 reps/set
1. palms together at your chest in a praying pose, squeeze your pectoral muscles while pressing your palms together.
2. hold 10 seconds, then release.
3. do 3 sets.

[glute contractions] 20 reps/set
1. in a seated position, squeeze your glute muscles + hold 10 seconds.
2. release + repeat.
3. do 3 sets.

[upright crunches] 20 reps/set
1. in a seated position, knees bent the entire time, squeeze abs to bring your knees up as far as you can, crunching forward a bit to meet them.
2. hold 5 seconds at the top, then slowly lower legs back down.
3. do 3 sets.

[lower-back bends] 15 reps/set
1. in a seated position, slowly bend forward, hinging at the waist, hands up behind your head, abs contracted, then slowly come back up.
2. hold 3 seconds at the top, contracting your lower back muscles, then slowly hinge back forward to repeat.
3. do 3 sets.

bonus move: if you’ve got your fitmat in tow, drop + give us 20 push-ups + three 60-second planks every time you hit a gas station or rest stop. tip: pack these healthy snacks to avoid convenience store snackage!

where are you headed this summer? share in the comments! got a favorite workout you do from the road? let us know!



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