QuickFit workout. Denver Airport. 2023.

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Dr. Jed here, Denver Airport on the go.

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You may find yourself like this frequently, perhaps, traveling airport,

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this airport that sitting for prolonged periods of time.

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Now what you do in the meantime, man, you’re all folded up.

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Your back is maybe getting a little achy time to do some work. Let’s just, uh,

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kick it off. Here was just a quick little on the go exercise.

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Let’s start with some just a real basic body weight squats. Now,

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we’ve gone over this multiple times. Once again,

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feet a little wider and shoulder width toes. I straightforward out a little bit.

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Doesn’t matter too much strong. And, uh, let’s sit here.

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We’re just gonna balance, we’re gonna maintain that normal curvature,

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the lumbar spine, hip pinche, back. This for balance. Maybe put the arms out.

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End up. Let’s not go too deep at first. Let’s do three or four. Two,

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three. Check in with yourself. Keep those, uh, knees out over the toes.

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Be, be strong. Don’t allow those knees gonna get here like this here.

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Don’t allow those knees coming like this, like that right there.

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Let’s go a little deeper. There we go. Keep that good position.

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Squeeze during this portion right here. Uh,

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we’re really trying to overcome the perils of sitting too much from travel.

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So really squeeze that butt. Okay, squeeze that butt.

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I’m gonna toss that off the side there. Don’t, don’t need that at the moment.

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Squeeze. We’re gonna do some Ls here. Uh,

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squeeze those shoulder blades. Squeeze. Look up.

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Squeeze, hold up for a good 5, 4, 3.

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Just check in with your body there. Two, one, relax. Good.

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Take a couple steps back and forth. Nice broad. Nice broad steps.

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Broad, broad. Crossing over, crossing over,

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crossing over. We’re working our, uh, blue teal muscles right there.

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Boom, boom. Maintaining stability through the core,

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through the knee, down through the butt. Okay, let’s do a few more squats.

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I’ll start in profile for you here. Uh, once again, knee position,

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hinge back. Let’s go a little deeper this time. Okay.

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Parallel fcan. Okay, one,

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keeping those knees driving out strong.

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2, 3, 4, 5.

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Let’s keep going.

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6, 7, 8, 9, 10.

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Squeeze, squeeze. Ah, now it’s counted down from

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10, 9, 8, 7, 6, 5, 4.

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Don’t allow yourself to round in. Three,

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two, hold it, hold it. Let’s be mean here. Pump it a little bit. Drop it down.

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Two inches up. 1, 2, 3. Feel the burn. Feel the burn.

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Oh yeah, that’s good for, what the hell’s you?

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5, 4, 3, 2, 1. Good. Okay.

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Woo. All righty. Gonna walk it off a little bit. Walk it off a little bit.

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Now once again, uh, let’s do some of our basic posture exercises.

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That is holding the arms up. Squeeze,

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look up, squeeze those shoulder blades. While you’re doing all this,

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I want you to feel tight. Abs abdominal bracing.

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We’ve gone over that many times.

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5, 4, 3, 2, 1.

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Relax. Shake it off. Side side.

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The whole point of this, uh, moment, uh,

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on the go exercises is just to shake off the travel myself,

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I’ve been in an airplane all morning getting prepped up before that.

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I’m about to be on an airplane again for three or four more hours. Uh,

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on the way from Eugene, Oregon. Stopping off in Denver here.

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Gonna be in New York City here. 3, 4, 5 hours. We’ll see.

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I don’t know. Let’s do a little bit of, a little bit of a stretch.

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We’ll turn it into a little bit of an exercise. Okay?

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So we’re gonna do a little bit of a lunge here. Just split out there.

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Strong check in with yourself. Now,

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you don’t want your knee to go too far forward, not way up over the toe.

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In fact, we’re gonna bend that back knee. We’re gonna drop it down.

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Drop even that right there. Just hold steady,

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hold steady. It’s a lot of tension. It’s a lot of force.

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Now it’s pump it a little down, a little up. Okay.

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1, 2, 3, 4, 5. Oh,

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what the heck? 6, 7, 8, 9, 10.

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I’m gonna hold it. I’m gonna drop into it a little bit.

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Let’s raise those arms up if you can. If you can’t,

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just rest your hands right there. Okay, wanna go ahead. In Yogi, you call this,

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uh, one of the warrior poses. You’re gonna stretch, stretch, stretch. Look up,

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5, 4, 3, 2, 1.

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Nice. In control and push off. Walk it out a little bit.

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It’s a fantastic stretch. For the last few hours,

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my hip flexors have been in a shortened position.

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So right now we’re fighting against that shortened position. Okay?

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Stretching that out. And by the same time, strengthening here.

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Strengthening here. Okay,

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last time I had my right leg back. We’re gonna switch it up a little bit.

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This time I’m gonna put my left leg back. Okay,

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now notice here I’m wearing my Lou Casey cowboy boots,

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my fine Italian leather made in Texas. I thought about switching off.

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I got some, uh, sneakers in there going down to my tank top,

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but that’s not necessary. I’ll do my exercise right like this. Okay,

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there we are. Splitting off. Splitting out rather back, leg, back just a bit.

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Gonna control that knee, not let it go in, not let it go out. More or less.

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Track out over the toe if that makes you feel better. Right there. That’s fine.

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One

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Hospital, eight, please. Your per doors closing shortly after 10,

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not reopen.

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Good, good, good. Okay. That last one we went up into Warrior one.

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Let’s do that again. You gotta really activate tight,

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tight, both hands up if that’s hard. Maybe just one hand up.

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Alternate. I’m gonna go ahead and do both hands. Okay.

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10, 9, 8, 7.

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I’m gonna try to lean back a little bit. You don’t have to.

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6, 5, 4, 3.

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Man. Feel the burn. Feel the burn. Pumped a little bit. Two,

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one hands there. Stand on up.

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Very good. Whew. All right. Gonna walk it off a little bit here.

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You find yourself doing a little side step. That’s okay. It’s okay. Let’s,

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uh, let’s experiment just a little bit here. Okay? Sometimes with, uh, ankles,

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I dunno if you can see my feet. I’m gonna do this a little bit.

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Working that appropriate reception through those ankles there. Okay?

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If I get lucky tonight, maybe I’m in New York City dancing a club tonight,

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we shall see. Let’s do a little bit of, uh,

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side plank core stability. Uh, we’re gonna do this. Uh,

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I don’t wanna go all the way down here in the ground. You know, we’re,

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we’re here in the airport here. Glass. I don’t know, I could, there,

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I’m gonna do a semi low plank. Maybe you could do your, uh,

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side plank, just like that. I’m gonna drop it down in just a minute.

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But let’s start like that. Holding strong, maintaining spinal stability.

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3, 2, 1. Pivot and switch it off.

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5, 4, 3, 2, 1.

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Pivot. Switch it off.

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5, 4, 3, 2, 1.

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Pivot five. Remember,

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I like that the backhand to be held up high.

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We’re gonna make sure you’re getting the sideways twist.

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So you’re doing a side plank here.

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3, 2, 1. Very good.

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I wanna drop it down here a little bit here. Feel bad.

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Pushing against the window here. Sorry about that. Window cleaners.

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Let’s see here. Okay, good. Stable. Hold here. Check in.

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Check in with my pelvis. Check in here. Now I’m gonna pivot.

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Go into the side plank position. Could just hold right here.

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That’s just fine. I’m just gonna go ahead and kind of stretch that up.

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Really like the big stretch. Imagining outta those fingers.

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A lion is just pulling me up.

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We’re gonna hold that for 3, 2, 1. Now,

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slowly come on down, pivot it,

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stretch up. Remember you can just hold right there if that’s all you need.

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But we’ll get a good pivot all the way to side plank. Five,

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four

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Service. Little Rock.

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Just

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Walk it off. Walk it off.

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Final call First Rock.

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I’m gonna request to see if they could, uh, make that louder.

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I could barely hear that one. I’m joking. It was blaring loud. Okay. You know,

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let’s just do a couple little high steps. Two, three.

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Don’t even count these, you know, we just go for it.

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And I can do this for 10 minutes at a time and in a second we’re gonna pause.

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We’re gonna pause. We’re gonna hold the high step. That glute MEUs over there,

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providing that stability. Come on down. Do it the other way.

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5, 4, 3, 2, 1. Let’s do a couple more.

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And if you, this will be the last pivot a little bit. Don’t worry about it.

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Austin Ticket

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please.

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Will reopen.

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Very good, very good. Okay,

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well let’s just rattle it off with a little bit more squats. Okay. Uh,

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once again, uh, sometimes it’s called the king of all exercises.

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Gonna look out there. Legs,

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pelvis, strong hinge What?

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1, 2, 3, 4, 5, 6.

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Check in with your knee position. Don’t let those knees wobble in.

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Keep those knees, you might say pushed out, but you don’t push ’em out too far.

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Just over your toes. Okay, let’s keep going here. Let’s keep going.

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Let’s keep going. I’m gonna go a little deeper just for fun. If you can.

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Before I wear out, I’m gonna go all the way down into the deep squat.

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If you can do, this is fantastic. Maybe you have to be holding onto a chair,

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but this is a fantastic stretch. Okay. Stretching everything.

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Checking in with a position.

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My knees are maybe just a touch forward over my toes. That’s okay. That’s okay.

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Uh, you don’t want your knees like way up here,

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like eight inches in front of your toes, mostly set back.

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It’s like you’re sitting down. Sometimes called asto grasps position. Okay,

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now I’m gonna sit up. It’s called the deeps, the deep squat.

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We’re gonna stand all the way up and, oh,

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let’s do it again. Couple more deep squats all the way down.

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If you can pause, check in,

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3, 2, 1, up. If that’s too far,

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you just go down a little bit. Just pausing right here is fine.

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It takes a lot more muscular strength to maintain that one.

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I’m gonna do a couple more deep squats.

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3, 2, 1. Very good.

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Probably last one here. Okay, very good. And once again,

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I could go on and on. Now it’s actually settling down here.

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I’ll probably continue this a little bit, but, uh,

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you do have to call it quits at some point. So that’s a good little on the go.

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Exercise interjection. Uh, great to do when you’re traveling across the country.

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If you’re driving, get outta your car. Work out five, 10 minutes.

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If you’re flying, walk around the airport, find a relatively quiet place.

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Do a few of these things. Do some pushups if you like. You know, once again,

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we talked about all that postural stuff. Did those squats,

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worked on the backside, worked on the back muscles,

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worked that side plank for that core stability. Very good. Well,

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once again, on the move, keep it going. Take care of yourself and be well.