4 Quick Bodyweight Workouts for Truckers

As a truck driver, your health is something to look after and take seriously.  Yet, unfortunately there are thousands of truckers all around the world who suffer from the consequences of being unfit and unhealthy. I know at times it can be hard to fit in a trip to the gym in between work and family life but doing 20 minutes of exercise a week is better than doing no exercise a week.

There is a saying in the fitness world that pretty much sums up the human body “use it or lose it.” If you don’t use your muscles they will get smaller and weaker, resulting in other health related risks. However if you use your muscles they will get stronger and bigger in size. Your fitness is the same, if you don’t use your lungs then their capacity to function properly will decrease.

Rather than doing nothing about it and letting your health fall by the wayside, it is important to set apart 10-20 minutes a few days a week to complete a simple workout.

Just 2-3 Days Per Week – Anytime, Anywhere

By doing a short workout at a minimum of 2-3 days a week your muscles will stay conditioned, joint mobility will improve, concentration levels will be increased, and most importantly – you will feel great. 

In this article, I am going to show you simple bodyweight workouts can help you stay strong and healthy if done 2-3 times per week.

This workout can be done at any time of the day and the great thing is you don’t need any equipment for it. Simply get out of your truck and get started. It also doesn’t matter how fit you may, or may not be, anyone can perform this workout.

4 Quick Bodyweight Workouts for Truckers

Squats:
Stand with your feet shoulder width apart and begin a squat. Keep your head up and back straight, stay behind your toes.

Squat for Truckers - Starting Position

Go as low as you can without pain. If squatting seems strange simply sit on a chair and stand up for 20 repetitions

Squat for Truckers - Ending

Push-ups:
Assume a push up position with your hands wider than shoulder width and up on your toes

Push Up Workout for Truckers

 Lower your body to the floor and repeat for the desired number of repetitions

Push Up Trucker Workout

Mountain climbers:
Start in a push up position. Bring your right foot up next to your right hand.

Mountain Climber for Truckers Right Foot

Return your right foot back to the starting position and repeat with the left foot.

Mountain Climber for Truckers Left Foot

Shuttle run: Go for a run as fast or slow as you like

Trucker Workout Routine Overview

Warm up: Before you get started on this workout go for a light jog for 3-5 minutes (running in place is fine).

Once you have completed the warm up round, perform:

  • 20 bodyweight squats
  • 20 pushups
  • 20 mountain climbers
  • 40 seconds of jogging

Repeat this circuit for 3 rounds.

Too Easy or Too Difficult?

Compete the workout as fast or as slow as you like.  Challenge yourself to continue to improve on the time needed to complete this workout each week, don’t feel pressured to start off full steam ahead in the beginning. 

Perform this workout 2-3 days per week. Once you start getting fitter you may like t increase the repetition range from 20 to 30 or start doing 6 or 7 rounds instead of just 3.

The most important thing is to keep your body active. If you do not use your muscles you will lose your muscles.  This is the reason many truck drivers suffer from back, neck and knee pain. The more you can use your body the better you will feel.

Good luck,

Matt

 


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About Matt D'Aquino

Matt D'Aquino has been a strength and conditioning coach for over 11 years. Over the course of is career he has written and implemented thousands of gym programs to meet the needs of his clients, many of whom are truckers or people spend a lot of time in the sitting position. With Matt's knowledge of how the body works his programs have helped people feel better, have more energy and stay injury free for years