In the March 1-14 edition of The Trucker, I shared Part I of a two-part series that features exercises that can easily be done while on the road.
In that column, I provided Steps 1-6 of a 10-part exercise routine. The final exercises follow, along with a helpful diagram showing all 10 steps.
In Part II, we’ll start with the new exercises (Steps 7-10); to review the first six steps, click here.
All you need is your truck and a couple of 1-gallon water jugs, filled with enough liquid to provide the amount of resistance/weight you want. You want enough weight for adequate resistance, but make sure the weight will allow you to perform at least 10 repetitions with each shoulder.
Stand straight, keeping your stomach muscles tight. Make sure you don’t lock your knees, and do not stop between exercises. Also, make sure you do a few warm-up stretches first to help reduce the risk of injury.
Let’s go!
- Front shoulder raises
Stand straight, keeping your stomach muscles tight, holding one water jug in each hand; do not lock your knees. With your elbows slightly bent, raise both water jugs in front of you, at the same time, until your elbows are shoulder high. Slowly lower the jugs, maintaining resistance on the way down. Repeat 10 times.
- Triceps push-offs
Stand about 3 feet away from your truck with your feet hip-width apart. Place your hands close together, with thumbs touching, on the fender. Slowly lean forward; then slowly push yourself back up straight. Repeat 10 times.
- Standing rows
Holding one water jug in one hand, bend over halfway so your back is parallel with the ground; use your truck tire for support. Slowly pull the water jug up to your side and then slowly lower it. Switch sides. Repeat for a total of 10 lifts per side.
- Take a lap
Without stopping, walk, jog or run around your rig. Depending on your fitness and health levels, repeat this as many as three times. (NOTE: Never overdo it! Life is a marathon, not a sprint.)
To review Steps 1-6, click here.
Known as The Trucker Trainer, Bob Perry has played a critical role in the paradigm shift of regulatory agencies, private and public sector entities, and consumers to understand the driver health challenge. Perry can be reached at [email protected].
Bob Perry has spent nearly the past four decades on a mission to educate professional drivers and share life-changing products and services to help them live healthier lives while on the road. Recognized throughout the transportation industry, from bus drivers to over-the-road professional drivers, Bob Perry has played an important role in creating a paradigm shift helping regulatory agencies, private and public sector entities, and consumers understand the current health challenges of the professional driver. He has participated as a wellness advocate in several roundtable discussions, large audience groups and small forums as well as going “curbside” through a national truck stop tour.
Bob’s articles have been featured in The Trucker and a number of other national transportation industry publications and is the host of a weekly wellness call produced by Rolling Strong. Bob has been a regular guest on RedEye Radio and Land-Line Radio, and is often an invited guest on Sirius radio shows. He has been featured in the New York Times, Men’s Health Magazine, Drug Store News, American Road Magazine, WSJ, NPR, ABC National Radio, as well as hundreds of daily newspapers. He has appeared on television news shows across the nation, including a featured TV segment on ABC NightLine News.
