The 10-Minute “Suitcase Strong” Workout (Easier)
No equipment needed – just your body and a little space.
1. March & Tap (1
min)
March in place and tap your opposite hand to opposite knee. Add a clap overhead every 4th beat for coordination.
2. Suitcase Squats (1 min)
Pretend you're lifting a heavy suitcase from the floor — squat or sit to a chair and “grab” the imaginary handle, then stand back up with the "suitcase" switching hands
each rep.
3. Balance Reach (1 min/side)
Holding onto a counter, wall, or sturdy chair to aid balance, stand on one foot and reach the opposite arm forward, then to the side, then across your body (like the face of a clock). Switch sides after 1 minute. Use less support for added challenge.
4. Brain Boost: Word Ladder Walk (2 min)
Walk in a small circle and say a word out loud (e.g., “plane”), then come up with a new word that starts with the last letter (e.g., “elephant,” “table,” etc.) while you move.
5. Wall Push-Ups (1 min)
Stand a few feet from a wall and do push-ups. Focus on slow, controlled movement.
6. Clock Taps
Stand and imagine a clock on the floor in front of you. Tap one foot lightly to 12
o'clock, 3 o'clock, and 6 o'clock, then reverse the order. Switch legs halfway through or do 1 minute per leg.
7. Deep Breathing Reset (1 min)
Inhale for 4 counts, hold for 4, exhale for 6. Great for calming the nervous system after hectic travel.
