If butt pumping on the “L” is a crime, celebrity fitness trainer Derek Noble should be posting bail.
During a recent stop in Chicago, Noble gave RedEye tips on keeping in shape while commuting. These workouts aren’t for the self-conscious, but hey, it’s all in the name of fitness. The “L” workout begins with speed walking or jogging to the train, followed by as many of the following exercises as possible.
1. Stair butt pump
Slowly walk up the stairs, tensing each leg as it lifts and goes down again. Do this until you reach the top of the stairs.
2. Bus sprint
After doing the stair butt pump, sprint down the steps like your bus is at the corner and you’re about to miss it (works best during slow times). Complete 1 and 2 a total of two to three times, depending on ability and time.
3. Bench dip pump
Sit on a bench with both palms down and fingers hanging over the side. Slowly lower yourself close to the ground and lift back onto the bench. Two to three sets, 10 to 15 reps each.
4. Waiting calf raise
Place feet evenly together and stand on toes. Hold for 20 to 30 seconds for each foot.
5. Side butt pump
Slowly lift one leg to the side and back down. Two to three sets, 10 to 15 reps each.
6. Pole chest press
Place both arms shoulder-width apart onto a vertical pole and slowly lower your chest to the pole and back. Two to three sets, 10 to 15 reps each.
7. Waiting room back stretch
Grab a pole, standing straight in front of it with your toes near the base. Slowly lean backward with your butt out, lowering your hands without moving your feet, stretching your back. Hold for 20 to 30 seconds.
8. Neck stretch
Do 20 to 30 seconds or until next stop.
9. Seated lower back stretch
Sit straight in chair with feet planted. Slowly turn body to one side. Hold 20 to 30 seconds or until next stop. Then turn the other direction.
10. Hamstring stretch
Stretch out your leg and reach for your toes. Hold 20 to 30 seconds or until next stop.
11. Seated ab/leg raise
While seated, slowly lift up your knees. Hold for 10 seconds and relax.
12. Seated ab crunch
While seated, slowly lift your legs while bringing in your chest. Hold for 10 seconds and relax.
