lel with the floor.Place your other foot on the floor for balance,and grasp the dumbbell in your free hand.Let your arm hang down and then pull the weight back until the weight is beside your hip. "Make sure you don't forget to switch arms before resting!" reminds Honeycutt.


Shoulders


Shoulder press.Make a goal post with your arms after wrapping the resistance band under your feet and grasping the ends with your hands.Then straighten your arms upward. "It's crucial that you keep the weight on your shoulders," says Honeycutt. "This ensures you are getting the maximum result and will prevent injury.You can also complete this exer- cise with your dumbbells, if you prefer.Or better yet, switch it up every other time!"


Side lateral.While standing,hold your dumbbell weights at your side.Bring them out to the side until they are just above the shoulder. "Be sure to control your movement," says Honeycutt. "If you are swinging your arms, the weight is too heavy.Remember that it's more impor- tant to start small and develop proper form.Then you can increase your weight."


Arms


Bicep curl.You can complete this exer- cise while sitting or standing.Wrap the band around your shoes,grasping the ends in your hands. (If you need to short- en your band to increase resistance, just widen your stance.) Bending your arms at the elbow,bring your hands up toward your shoulders.Be sure to keep your wrists loose,because you don't want to engage your forearms too much and take the focus away from your biceps. "Feel free to use your dumbbells if you like," Honeycutt says. "You can also choose to do one arm at a time—just make sure you remember to do both sides!"


Tricep press.Wrapping the resistance band around your feet,use the opposite


Leg extensions.Wrap the resistance band around your feet while sitting on a couch,chair,or bed.Grasping the ends and keeping your hands by your hips, lift your feet off the ground and extend your legs.Bring the legs in and out on a three- count. "This exercise also has the added benefit of engaging your lower abs—a common trouble spot for many— because you have to keep your balance," points out Honeycutt. "If that's too advanced,do one leg at a time!"


Squats.Some call these the king of the leg exercises,and Honeycutt certainly agrees.Again,proper technique is key.As you sit back into the squat,bend slightly at the waist and make sure your chest stays over your knees.Then return to a


Tricep kickback.Loop the resistance band around one foot and extend your arm backwards until it is nearly straight, squeezing the tricep. "You can also do this with your dumbbells," Honeycutt notes. "Remember to keep your shoulder straight and still when using either the band or the dumbbells."


Tricep extension.While holding one weight above your head with both hands, lower the weight behind your head,being sure not to lower it too far.At its lowest point, the top of the dumbbell should be about level with the top of your head. "The most important thing to remember in this exercise is to keep your elbows in," says Honeycutt. "It's a com- mon mistake made by many while com- pleting this exercise,and unfortunately, improper technique will not provide the results you want."


Legs


hand to hold each end.Raise one arm and bend the elbow so that your forearm extends over the top of your head.Press up so that the arm straightens without completely locking. "Don't drop your shoulder when you return to the starting point," Honeycutt advises. "Complete sets with each arm, rest,and then start again."


standing position. "Hold dumbbells or wrist weights for an added challenge," Honeycutt suggests.


Abs


Crunches.Most people know what a crunch is,but many don't have the prop- er technique.After lying down on your mat,put your arms behind your head, and bend your legs,keeping your feet on the floor.Bring your head up toward the ceiling.Don't curl your chin in toward your chest,as that transfers the work from your abs to your neck and defeats the purpose of the exercise. "You can also reach your arms forward if that's more comfortable," Honeycutt shares. "To make it a little more difficult, lift your legs up and pull your hips forward at the same time you raise your upper body so that your lower abs are engaged as well."


In-and-outs.You may know this exercise as "lemon squeezes" or "crunchy frogs." Lie down with your legs out,balancing on your tailbone.Then pull the legs in toward your chest and back out again. "You can put your arms behind your head or reach them forward," Honeycutt instructs.


"Your on-the-road workouts might not be the same type of exercise you're used to at home,but the important thing is that you don't drop your fitness routine while traveling for work," Honeycutt con- cludes. "This 20-minute workout is one that can be customized and done any- where, anytime—even while you're watching TV—which means you don't have an excuse to fall off the wagon on your next business trip! Remember,your goal is progress,not perfection."


Warren Honeycutt is an author,an expert in weight loss, fitness,and nutrition,a championship body- builder, and,along with his partner,Soraya Bittencourt,Honeycutt is the cofounder of Get Honeycutt, Inc.,a company that supports Get Lean,a comprehensive weight loss and fitness program fea- turing personalized fitness routines,menus designed by registered dietitians, instructional videos,and motivational support.


www.getlean.guru Mid-Atlantic EVENTS Magazine 87


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