Equipment free workout for stopovers

Whether you’re stuck at the airport, a hotel room or on a stopover, making time for a workout has many benefits! Stretch tired muscles, work your core and get your heart rate up so you can release stress and encourage relaxation! These bodyweight exercises will also strengthen joints and muscles, and reduce injuries.

10 mins

Stronger Body Basics

Ready to get in shape? Get active anywhere with these basic bodyweight moves.

Energy

52 cal

Equipment

Exercise Mat

16 Exercises

Narrow Squat with Back Kick

12 reps

Alternating Lunges

12 reps

Glute Kickbacks • Left

10 reps

Glute Kickbacks • Right

10 reps

Lying Hip Abduction • Left

10 reps

Lying Hip Abduction • Right

10 reps
Rest

Rest • Catch Your Breath

20s

Push-Up • Knees

6 reps

Floor Dip

8 reps

Supergirl • Slow

8 reps

Sphinx Plank

8 reps
Rest

Rest • Hydrate

20s

Sit-Up

8 reps

Bicycles

30s

Glute Bridge • Double Leg

10 reps

Cross Body Crunches

10 reps

Benefits of this workout

  • Strengthens joints
  • Increases coordination
  • Promotes stress release
  • Improves relaxation
  • Can be done anywhere
  • Improves muscle strength

Download Zova now to try out Stronger Body Basics