Dear Healthy Trucker,
I need some tips on exercise my husband can do IN the truck. He won’t do it outside the truck and complains about the small space inside the truck… So we are limited here. Help?
We recently received the above message from a fan on the Healthy Trucker Facebook page. So you’re hesitant on exercising outside of the truck, but you want to get some physical activity in on the road.
Today, I’m going to share a workout routine that can all be done inside the cab of a truck with just a few modifications at most. All you’ll need for this workout is a set of small dumbbells.
Total workout time: 35 minutes – approximately 291 calories burned
1. Bodyweight King Deadlifts: 3 sets – 6 reps each side – 15 seconds between sets
Stand on one leg and hinge forward at the hips like you would for a regular deadlift. Keep your balance and try to touch the ground.
2. Knee Hug Crunches: 3 sets – 6 reps – 15 seconds between sets
Lie on your back with arms stretched out. Flex at the hips and bend knees to raise legs and torso off floor. Hug your knees with your arms and return to starting position. This is one rep.
Targets: Upper and Lower Abs
3. Dumbbell Upright Rows: 3 sets – 15 reps – 45 seconds between sets
This can be done sitting on the bunk, but it’s best to stand if possible. Hold dumbbells and stand with palms facing the front of your thighs. Pull the dumbbells up to the front of your shoulders. Lower and repeat.
4. Ski Squats: 3 sets – 15 reps – 45 seconds between sets
Ski squats are a variation on the normal squat and can be done in the space between the front seats or between the seats and bunk. Stand with feet together and bend at your knees until they make a 90 degree angle. As you’re squatting, raise your arms to shoulder height. Stand back up and lower your arms. This is one set. Add weight for more difficulty.
5. One-Arm Dumbbell Row: 3 sets – 15 reps each side – 45 seconds between sets
Lean on the bunk and support your weight with a knee and one arm. Using the other arm, pick up the dumbbell and pull straight up to the side of your chest. Lower back to starting position and repeat. Switch sides. This is one rep.
Targets: Middle Back, Deltoids
6. Dumbbell Shoulder Press: 3 sets – 15 reps – 45 seconds between sets
With dumbbells to each side of shoulders, press upward until your arms are extended overhead. Lower and repeat.
7. Push-ups: 2 sets – 15 reps – 15 seconds between sets
Self explanatory. For less of a challenge, do the push-ups from a kneeling position.
8. Bodyweight Goodmornings: 2 sets – 6 reps – 15 seconds between sets
Keeping your back straight, bend hips to lower your torso until parallel to the floor. Raise and repeat. Add weight for an extra challenge.
Targets: Hamstrings and Abs
9. Toe Touch Crunches: 2 sets – 15 reps – 15 seconds between sets
Lie on your back with legs straight towards the ceiling. Extend your arms straight and reach for your toes. Lower and repeat.
Targets: Upper Abs
10. Kneeling Ab Plank: 2 sets – 35 seconds – 15 seconds between sets
Begin like you’re going to do a push up, but bend your elbows and rest your weight on your forearms. Bend your knees so they support your weight. Contract your abs, squeeze your glutes, and hold for 35 seconds.
Targets: Upper and Lower Abs
To get in a well-rounded workout, you might consider throwing some cardio into the mix as well. However, getting some cardio inside the truck can be a little tricky. You could always try something like cardio boxing like Carolee does, but other popular ways to get a cardio truck driver workout include running, walking, and jump roping.
What is your favorite in-cab truck driver workout? Let us know in the comments!
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