As summer vacation approaches, chances are you’re going to be traveling. You want to enjoy yourself while you’re away. But maybe you also want to maintain some level of fitness and a resemblance of your pre-vacation body when you go home. So before your trip, you check out photos of the hotel gym. Inevitably, the gym ends up being a lot smaller than the picture on the website so it’s crowded and all the machines are taken.
Don’t sweat it.
Head back up to your room and try this routine I’ve put together.
It’s a full-body workout that requires zero equipment. All you need is your phone to use as a timer.
Perform 30 seconds of the following six exercises with minimal rest between exercises.
Once you have completed exercises 1 through 6, rest up to 60 seconds and repeat the circuit again for 3-5 times.
Fitness move #1: 1.5 Rep Split Squat
Stand tall with your feet narrower than shoulder-width apart. Pretend your standing on railroad tracks. Take a step back, but stay on the railroad tracks. For one complete repetition drop all the way down, return only half way, go back down, and then extend the legs to go back to starting position. Repeat for 30 seconds and then switch sides.
Fitness Move #2: Kneeling Push-Up
Flex your glutes and your abs to maintain a straight line from the top of your head to your knees. Make sure the entire body moves together as one unit. You should feel this in your chest, shoulders, and triceps.
Fitness Move #3: Plank Arm March
Flex your glutes and your abs to prevent your back from arching excessively. Extend one arm fully and return to starting position before extending the opposite arm. Don’t let your hips shift from side to side. Think about having a glass of wine on your back. Don’t let it spill! If you do this right, you should feel your abs light up.
Fitness Move #4: 1-Leg Glute Bridge
With one leg elevated, push through the planted foot and raise your hips and belt buckle to the ceiling. You want to feel this in your glutes. So it’s important that you flex the glute of the working leg at the top of the movement, hold for a moment, and return to starting position. Repeat for 30 seconds and then switch sides.
Fitness Move #5: Side Plank with Rotation
Assume a side plank position on your elbow. Maintain a straight line from your heels to the top of your head. Reach up to the ceiling, bring your arm across the front your body and pass your hand under you, and then bring it back. Make sure to not let your hips drop as you do this. Repeat for 30 seconds and then switch sides.
Fitness Move #6: Jump Squat
Set up with your feet just about shoulder width apart. Squat down, reach your arms back and the explode away from the ground but land like a ninja and absorb the shock.
About the author:
Kia Khadem is a Certified Exercise Physiologist (CSEP-CEP) and Precision Nutrition Coach (Pn1) with an MSc Kinesiology (c) degree. This is his first post on GlobetrottingMama.com. For more information on his services visit kiakhadem.com
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