Pole Dancing: If you’re taking the bus on a weekday morning (especially any of the RapidRide buses), it’s likely you’re spending your ride standing. Grab a pole, flex those arm muscles to steady yourself, and pull in your abs to brace as the bus twists and turns its way through the city.
Target area: Core, arms
Effort level: 4
Sprints: Even if you’re a die-hard OneBusAway user, the Metro bus can still catch you off guard. Start every trip in a pair of sneakers (pack your work shoes in your bag) and kick off every commute with a hearty sprint for the early bus. Extra credit for weaving through and dodging the evening crowds on the sidewalk.
Target area: Quads and hamstrings
Effort level: 8
On the run: If you're a bus commuter, wear an athletic shoe to work and you'll be more nimble when you need to run for the bus or walk a few extra blocks to your destination.
Walk It Off: Even buses get stuck in traffic. If your coach is crawling and your usual stop is still blocks away, disembark early and walk briskly the rest of the way to the office. You may even beat the bus!
Target area: Glutes, cardiovascular health
Effort level: 6
Stair Climbing: Taking Link? Lucky you. Instead of riding the escalator available at a number of stations, take the stairs—up or down.
Target area: Glutes and quads
Effort level: 8-10, depending on station