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“Just Off the Plane” Outdoor Workout

“Just Off the Plane” Outdoor Workout

A couple weeks ago I flew back to Calgary to visit the parentals, as well as take advantage of the 5% sales tax (they’re pretty much GIVING stuff away over there.)

Since I landed at midnight I wasn’t able to get my normal post-flight run in to shake out my legs, so I had to do it the next morning. Technically the title could be ‘The Morning After the Plane Journey Workout,” but I just didn’t feel like it had the same ring to it.

There is one thing you may or may not know about Calgary (and if you’ve travelled back there as much I have, you will DEFINITELY know what i’m talking about). When I played rugby in Calgary it was great, because we alwayss had a bit of a competitive advantage over the other provinces.

Surprisingly, it’s not because Calgarian rugby players are built like the Alberta beef that they are so well known for. It is because of the ALTITUDE, my friends. ALTITUDE

This is not a lesson in how altitude affects your training but a couple quick notes: a) the air is thinner, b) less oxygen, c) your body generates more red blood cells. Thus when you come back to regular altitude, your body has an additional supply of red blood cells, giving you a competitive advantage.

HOWEVER

One only achieves these advantages when they train at high altitudes – you gotta put the work in to get the results. And every time I fly back to Calgary and workout, I feel the ass-kicking-higher-than-sea-level PAIN that it comes with it.

What i’m trying to say is – running and working out in Calgary is hella hard. And this outdoor workout killed me.

Knowing this, I kept my workout fairly simple, and a lot shorter than I normally would have done. After three rounds I was well and truly exhausted.

“Just Off the Plane” Outdoor Workout

Warm up run ~ 10-15 minutes. 3 Rounds of each exercise for the below stated reps. 2 Minute rest between rounds.

"Just Off the Plane" Outdoor Workout

1. Banded 3 Pulse Squats (10): Grab a resistance band and place it just under your knee caps, standing with your feet wider than hip width apart. Turn your toes out slightly, and make sure your knees are always in line with your toes. Squat down until your upper legs are parallel with the ground. Pulse three times, keeping your knees pushed out. On the final pulse, stand up fully, extending your knees and driving your hips through. Keep your core tight and back straight.

"Just Off the Plane" Outdoor Workout

2. Dive Bombers (10): Begin in a push up position, except with your bum up in the air, similar to a downward dog in yoga. Hands and feet should be planted slightly wider than shoulder width apart and legs as straight as possible. Flex at the elbows, lowering your shoulders and head down. Before your head touches, curve your back so that your chest grazes the ground. Stop once your arms have extended fully, and your eyes are staring straight ahead. Reverse the movement to get back to starting position.

"Just Off the Plane" Outdoor Workout

3. Fingers Out Push Ups (10): Start in push up position with your arms extended and back flat. Position your hands so that your fingers are facing outwards. Bend at the elbows, keeping them tucked in, and come down until your chest is about 1-2 inches away from the ground. Squeeze your shoulder blades together, and keep your core tight. Press through the heels of your palms and come back up to starting position.

"Just Off the Plane" Outdoor Workout

4. Cross Body Knee to Elbow (10/side): Start in standing position with your feet wider than shoulder width apart and hands behind your ears. Raise your right knee and twist your torso so that your left elbow reaches towards it. Come back to starting position and repeat on the same side once more. Perform the same movement, except this time with the left leg and right elbow. One rep is 2 ‘reaches’ on the same side.  

What About You?!

  • Ever trained somewhere that was at a much higher altitude?
  • Do you like to workout/run after you get off a plane?

Pin For Later!

Just Off the Plane Outdoor Workout - Warm up run ~ 10-15 minutes. 3 Rounds of 10 reps of Pulse Squats, Divebombers, Push Ups, Cross Body Knee to Elbow . 2 Minute rest between rounds.

 

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  1. How’d you know I am going on a plane tomorrow! 😮

    • beverleyc

      28 April

      We just know each other so well!! And on that note – where are you heading?!

  2. Awesome workout! Ahhhh those dive bombers are so hard (but effective). I can only do like 5 before falling to the floor haha!

    • beverleyc

      28 April

      Haha I feel ya girl. they work muscles i didnt know existed

  3. NYC is at sea level. I think altitude training might kill me. 😉

    • beverleyc

      28 April

      Haha same here in Toronto. Its so crazy!

  4. Oh wow looks like a killer workout! After I finally get over my soreness from the weekend, I’m definitely going to try it out. I love the gif style post, too (not sure if that’s the best way to describe it but hopefully you know what I mean!) 🙂

    • beverleyc

      28 April

      Yay, thank you Liv!! So glad that you like that style. Let me know how it goes 😉

  5. caileejoy

    27 April

    What a great workout!! You go girl!! You are seriously so inspiring… I need to go exercise! Thanks for the workout!!
    xoxo Cailee!

    • beverleyc

      28 April

      Aww thank you gorgeous! Glad i could inspire ya 😉

  6. I almost always workout after a plane ride because I am usually traveling to a race or something! http://www.supersana.com loving the post!

    • beverleyc

      28 April

      Ooo look at you jetsetter!

  7. Such a great workout! Higher altitude workouts are tough, running was interesting on our last trip to Tahoe, but beautiful.

    • beverleyc

      28 April

      Ooof is the altitude high there? My legs always feel like LEAD during a run like that

  8. Different altitudes always sort of fascinate me! I’ve only been once to a place with a higher altitude than where I live and I definitely got out of breath faster!! Sounds like a great workout!!

  9. Love this workout idea – i’m pinning it. Love that you can do it with no equipment. And you’re a champ for busting it out at the higher altitude!

    • beverleyc

      2 May

      Thanks girl!! Glad you like it 🙂

  10. I fly all the time- thanks for the workout ideas!! And you make it look SO flawless and easy! I cannot do dive bombers without looking ridiculous haha and I get exhausted after only a few. 🙈 I love to exercise after sitting for hours on the plane! It feels so great to get up and move around again.

    • beverleyc

      8 May

      Yay! You’re very welcome 🙂 And yes dive bombers definitely take a little practice. it’s an awkward move to do!

  11. Kellen

    17 June

    I used to spend my summers in Lake Tahoe growing up and the altitude always killed us! I would try going on a run while I was up there and I died just about every time. But, I felt so much stronger when we got back to our normal altitude after spending a week or two at a much higher elevation. Pinning this workout for later!

    • beverleyc

      20 June

      Thanks for sharing girl! And i know, it literally makes you feel like the weakest human ever haha. I HATE IT

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