The videos and routine depicted below are courtesy of Todd McCann from About Trucking Jobs. You can follow Todd on Twitter at @ToddMcCann.
You might think it’s impossible to get a full-body workout as an over-the-road truck driver. That’s not entirely true. Sometimes you have to get a bit creative, but it can be done! With one simple piece of equipment, it is possible for you to work out all of your major muscle groups — and in the sleeper of your truck to boot!
What’s that piece of equipment, you ask? A simple set of dumbbells!
Dumbbells are a great tool to use to get a full body workout because they offer myriad of health benefits. Using dumbbells can improve your cardiovascular fitness, burn calories, build muscle, and increase your muscle endurance. They are easy to use, come in a variety of weights, are quite inexpensive and allow you to make more natural movements as opposed to the workout machines you’d find at a gym. Dumbbells also don’t take up much space, which is a perfect match for an OTR truck driver!
Today, we want to share with you a truck driver exercise that you can do right in the privacy of your own truck with just some simple dumbbells.
Todd’s full body workout begins with a 5-minute cardio warmup. Jumping jacks or a quick brisk walk or jog will do the trick.
After you’re warmed up, you can begin the ab and dumbbell exercises. Use whatever weight of dumbbells you’re most comfortable with, but they should not be so light that the workouts are too easy and not so heavy that you can’t actually do any of the workouts.
Todd recommends beginning with 3 sets of 8-12 repetitions of each exercise. You can increase the amount of sets and/or reps as you improve. Remember not to overexert yourself when you begin any workout regimen — If you can only do 2 sets of 8 repetitions, do that.
The goal of this truck driver exercise routine is to do each set quickly. You should be performing in high-intensity bursts with short breaks between exercises (about 30 seconds between reps). Watch Todd’s videos below for an overview of this in-cab workout.
Part 1: Abdominals
Part 2: Dumbbells
The complete workout:
- Standing Twists with Dumbbells - 8-12 reps
- Crunches 8-12 reps
- Bridge- 30 seconds
- Side Planks – hold for 30 seconds on each side
- Front Plank – hold for 30 seconds
- Wood Chops – 8-12 reps on each side
- Shoulder Presses – 8-12 reps
- Squats – 8-12 reps
- Bent Over Row – 8-12 reps
- Tricep Extensions – 8-12 reps
- Wall sits – hold for 30 seconds
- Hammer Curls – 8-12 reps on each side
- Shoulder Shrugs – 8-12 reps
- Toe Raises – 8-12 reps
- Stiff-Legged Deadlift – 8-12 reps
- Upright Row – 8-12 reps
- Lunges – 8-12 reps on each side
- Bench Presses – 8-12 reps
- Butterflies – 8-12 reps
Repeat this sequence as many times as you wish.
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