Many of us hit the gym or embark on a diet so we can be Beach Body Ready for the summer. However heading on holiday doesn’t need to be where your fitness goals end. It’s difficult to take barbells and workout gear on the road with you when you’re travelling, but it doesn’t mean you can’t get a solid workout in. This session below can be done in under 20 minutes, and takes absolutely no equipment whatsoever. It hits your entire body from head to toe, to guarantee you stay in shape, all whilst catching some rays! It makes every trip you take wellness travel.
Arm Circles 60– Stand feet shoulder width apart with your arms out in a T shape, rotate arms forward 30 times, starting small and gradually increasing to full wide circle towards the end. Repeat the same but this time backwards.
Shrugs 3 x 12– Let your arms hang by your side and keep your head up, slowly shrug your shoulders up as high as you can, then slowly back down, that is one repetition. Take a deep breath in on the way up, and exhale slowly on the way down.
Knees Press Up 3 x 12 – Kneel on the floor on your hands and knees. Walk your hands forward until you’re able to drop your hips. Stop when your whole body is in a straight line from your shoulders to your knees, with your wrists lined up beneath your shoulders, fingers facing forward. Knee push ups are performed in the same manner as the standard push up except you are on your knees instead of your feet. After a while when you feel strong enough, keep your weight on your toes rather than your knees and do a full press up.
Crunches 3 x 12 – Lie flat on your back with your knees bent and feet flat on the floor, hip width apart. Place your hands slightly either side of your head, do not lock your fingers or pull the head up Push the small of your back into the floor to engage the abdominals. Tilt your chin slightly, leaving a few inches space between chin and chest. Begin to roll your shoulders off the floor. Your shoulders should leave the floor by about 4 inches and your lower back should always remain on the floor. Hold for a moment at the top then slowly move back down are on your knees instead of your feet.
Glute Bridges 3 x12 – Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in.
Lunges 3 x 12 – Place the hands on the hips, pull the shoulders back and stand tall. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees. The back knee should never touch the floor. Push yourself back up to the starting position as quickly but safely as possible. Repeat with the left leg.
Squats 3 x 12 –Stand with your feet slightly wider than shoulder width apart and your knees and toes facing straight ahead. Squat down in the same way you’d sit into a chair — by pushing your hips back, then bending your knees. Go as low as you can without your heels coming off the floor or allowing your back to round, then push back up again.
Each exercise should take no more than 90 seconds, with a brief rest in between each set. Whatever your 2018 exercise goals, this workout should be a part of it.
Enjoy!
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