I think that everyone knows that trucking is a difficult job, drivers have to be away from home for long periods of time, make sure everything on their truck is in perfect condition. It is a hard job that requires hours on the road. The long hours on the road usually means that drivers can’t stay active and fit as they have to be sat down and driving all day. Being a truck driver can be hard work having to worry about getting the right amount of rest while trying to be on time with deliveries. But this isn’t necessarily true as there are a few drivers can do while on a break to get more active. While peddling the elliptical or using weight machines may be out of the realm of possibilities on the road, never fret! There are many workouts for truck drivers that can be done with some basic exercise equipment using the semi-truck as a prop.
Watch as Derek demonstrates some easy, beginner workouts for truck drivers in this video.
While equipment is not needed to get in a workout on the road, it does come in handy. Here are some of our equipment suggestions for this routine (click images for purchasing information):
Yoga Mat, $20.95 | Dumbbells, $12.97 | Resistance Band, $12.95
17 Workouts for Truck Drivers:
Truck drivers might consider doing compound movements when trying to get inadequate exercise on the road. Compound movements use more than one muscle group, so they’re a great way to get a killer full-body workout knocked out in a small amount of time. This exercise routine features several compound movements to help you maximize your workout in less time.
Warm Up:
It’s important that you get that heart rate up before lunging (heh) into these workouts for truck drivers by doing a warm-up first. “How do I know how long to warm up for?” you ask. Generally, a warm-up is complete when you’ve started breaking a light sweat. However long that depends on the person and the exercises are done. Here are a couple of ways to prepare for this exercise session:
Jogging in Place: Jogging in place is a good, easy way to get that heart rate up quickly without putting a lot of strain on your joints. Jog in place for a minute or two, turning left and right throughout.
Calf Stretches/Leg Kicks: We’ll be doing some lunges and squats in this exercise routine, so it’s a good idea to stretch out those legs before proceeding.
Jumping Jacks: Another good one to get that heart rate up quickly. Trust me, it won’t take long to get worked up doing a few minutes of jumping jacks! Make sure you’re raising your arms all the way up together above your head — no wimpy, cheater jumping jacks here.
Chest/Back:
[sc:ht-post-middle]A simple resistance band will work wonders for getting an imPECcable (am I on a roll or what?) chest workout on the road. By looping a resistance band through the door handle of a truck, you can get the following truck driver exercises knocked out:
Squat and Hold Rows: Remember those compound exercises I mentioned earlier? Here’s one! Assume a squat position and pull the resistance bands to your waist. Make sure to pull the shoulders back and lift the chest. Return to starting position and repeat.
Targets: Quads, glutes, hamstrings, back
Chest Press: With the band looped through the door handle, push the resistance band handles away from your body at an upward angle. Return to the original position and repeat.
Targets: Upper Pecs
Chest Flys: Again, with the band looped through the door handle, bring the resistance band handles together in front of your chest in a hugging motion. Return to starting position and repeat.
Targets: Lower Pecs
Legs:
Goblet Squats: Squats are practically the mother of all exercises. They work your entire lower body — quads, core, abs and back, glutes, hamstrings, and calves — all in one movement (hey, there’s those compound movements we were talking about!). Adding weight and turning it into a Goblet Squat adds a little more difficulty to the equation.
Targets: Glutes, hamstrings, quads
Front Squats: Front squats also fall under that “mother of all exercises” category, but are slightly easier than Goblet Squats. Hold the weights in front of your body for this variation. Keep in mind that regular, unweighted squats are also perfect options! Don’t feel limited to these suggestions.
Assisted Lunges: Assisted lunges don’t have the full range of movement like full lunges do, but they’re a great beginner workout and help you to learn the basic movement of a full lunge.
Targets: Quads, glutes, hamstrings
Decline Lunges: If assisted lunges are the easier version, decline lunges are the next step up in difficulty after regular, full lunges. To do these, place your back foot on the step of the truck. Hop forward with your other leg and lunge down.
Targets: Quads, glutes, hamstrings