With the holidays now in full swing, many clients will likely take some time away from working out at the gym. The following are some suggested resistance exercises for anyone who will be away now or at any other time during the year.

For some people, today's work environment is anywhere there is Internet connectivity. By the same token, today's workout environment can be anywhere there is suitable space. The following are exercises that can be incorporated into any daily workout routine, no gym required.

And, since most clients will want to know the rationale behind the moves they are asked to perform, you can give them the satisfaction of knowing that the exercises below translate into movements used in everyday life.

Squats

Squats are one of the best comprehensive exercises around, particularly for the lower body, using as they do the glutes, quads, calves, and hamstrings simultaneously.

To perform a squat:

• Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward
• Bend slowly the knees and lower hips towards the floor while keeping the torso straight and abs pulled in.
• Keep the knees behind the toes: everything should be pointed in the same direction. Do not drop lower than 90 degrees.

Lunges

Another great multi-group exercise, lunges work most of the muscles in the legs including the quads, hamstrings, glutes and calves. 

To perform a lunge:

• Stand with one leg forward, one leg back
• Bend knees and lower body into a lunge position while keeping the front knee and back knee at 90 degree angles.
• Maintain weight on the heels, push back up slowly, returning to the starting position.
• Do not lock the knees at the top of the cycle and do not let the knee bend farther out than the toes.

Push-Ups

The time honored push-up is another comprehensive exercise, one that challenges the abdominals, the front of the legs, the arms and the back as well as the chest and shoulders.

To perform a push-up:

• Lower yourself face down on the floor while balancing on the toes and/or knees and hands. The hands should extend further than the shoulders, while the body should be in a straight line with respect to the ground. As for the vertical axis, do not allow the mid section to sag or arch. 
• Bend the arms and lower the body to the floor, slowly. Stop this motion when the elbows are at a 90 degree angle to the floor. Exhale, and then push up.

The Plank

Less outwardly dynamic, but no less effective than the above exercises when performed correctly, the aptly-named plank is an isolation exercise that involves the abs - including the internal abdominal muscles - as well as the back, the arms and the legs. 

To perform The Plank:

• Lie face down on mat with the elbows resting on the floor next to the chest.
• Push off in a push-up position with the body resting on the elbows or the hands.
• Contract the abs and keep the body straight from the head to the toes (think "plank"). Hold this position for 30-60 seconds and repeat as able.

In addition to their benefits for the muscle groups directly involved, a long workout using these movements also means a good core workout. And since the core is the center of power for most other exercises, the entire body benefits.

Even if clients can't always make it to the gym, it's important that they understand the value of regular workouts, and realize, too, that not all exercises have to be done at the gym or the club. So, if you are still looking for an item to add to your own New Year's resolutions list, resolve to suggest exercises that can be done both at home and away to help clients achieve their fitness resolutions in the year ahead.

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