Summer is here and along with summer comes vacation time!
I have clients tell me all the time how impossible it is to exercise while they’re on vacation. It feels like there is little time to exercise and there may not be enough room to bring weights or other equipment with you in your suitcase. I can totally relate to both these things.
If you are used to exercising regularly then taking time off from your workout can set you back. It doesn’t take long to lose muscle strength that you have worked long and hard to achieve. If you are not a regular exerciser, then you may not be aware of the extra energy and boost that exercising can give you!
I have put together a short no-equipment needed exercise program that you can do in less than 15 minutes! It is possible to maintain your workouts-give this work out a try!
Warm-up:
Jumping Jacks. Before you start your workout you need to warm up those muscles! When the muscles are warm and you feel your heart rate go up you will prevent injury from pulled muscles and mentally you will be ready to push harder! Do some jumping jacks for 1-2 minutes!
1.Squat it out! We rely on our leg strength everyday, and especially on vacation if we’re hiking or exploring a new place. Squats will strengthen the front of your thighs and give you more stamina. If you want an added challenge, check out my suggestion for balance. Start with your legs shoulder width, both feet facing forward. Bend those knees and as you lower into the squat, tilt your pelvis back so your bum sticks out behind you. Keep your back straight and lean forward slightly as you lower into the squat. As you rise up, activate and tighten your glutes in order to stand up tall. * Balance bonus: After completing your squat, stand tall and lift one leg off the ground. Hold your leg up and balance on one foot for 3-5 seconds. Alternate legs for balance. Do 10-15 squats.
2. Push-up Princess: Push ups are great for working on our chest, back and full arms. And they don’t require any equipment. Doing the modified pushup (on our hands and knees, instead of feet) is an alternative which means we can do them safer and just as effective. Start on your hands and knees, facing the ground. Have your hands directly under your shoulders, fingers pointing in front of you. Keep your body straight, have your bum tucked in. Bend your elbows to lower down towards the floor. If you have a tennis ball or beach towel handy, see if you can lower your chin to touch them. Slowly straighten your elbows to rise up to the starting position. Do 8-15 repetitions.
3. Plank Plus! Get out that magazine! The next exercise is all about being stationary. Go back into the push-up position with your hands and feet on the floor. Think about keeping your entire body in one straight line. Keep your neck in a neutral position and your bum tucked down. Option one is to hold it here for as long as you can. To make the plank more interesting and challenging, we’re going to get the feet moving. Walk the feet wide (out to each side), then walk them in together, continue taking them wide and narrow. Maintain a straight torso throughout. Option for the arms: if your arms get tired, move onto your forearms, hands pressing into the floor. Tighten your core and bum as you go. Aim for 30 seconds to 2 minutes for this challenging exercise!
4. Stretches-Spend 5 minutes stretching the muscles you’ve worked along with lying down on your back and doing some deep breathing and yoga poses. Bring your heart rate back to normal and feel your body recover.
Whether you will be vacationing by the beach or enjoying a stay-cation at home, try out the program for yourself and enjoy feeling great! You can do it!
Meg
