Ultimate holiday workout
AFTER a weekend holidaying at the Big 4 caravan park, the thought of going three days without any exercise was daunting.
Keeping up with three kids is hard work, regular exercise keeps me energised so it’s critical for my daily function.
The key to staying active whilst away or out of your normal routine is keeping it simple.
The more complex or difficult you make it to actually get out and exercise the less likely you are to do it.
So here are five of the best exercises you can do when you don’t have access to your usual fitness equipment. 1. Squats Squats are a very popular gym past time and can be done by the most experienced gym junkie to the busy mum keeping fit. Squats hit all the lower limb major muscles. Glutes (booty) through to the calves.
All round it’s just a great exercise which transfers to many day to day movements, so it’s vital to include squats onto your training. Things to work on - Feet shoulder width apart Toes pointed slightly out Try to balance the weight between your mid foot to heels, Too much weight on the toes may over use your knees and quads.
Focus on standing up straight at the top and contracting your glutes.
Go down as low as you feel comfortable whilst maintaining good form and neutral spine posture. 2. Running Sprinting, shuttle running or just power walking are all excellent ways getting your heart rate up and challenging the mind. Remember every time you go for a run or just get the heart rate up your body requires more oxygen which is awesome for everything from our brain, skeletal muscles system, skin, heart and so much more.
No single person is built the same and our minds all work differently so the kind of running you do is entirely up to you. Generally speaking however, interval based running is most beneficial for fat loss, to get the best result ensure that it’s done at a high intensity. (High intensity meaning you should be out of breathe and have trouble maintaining a conversation). We recommended HIIT training 2-3 times per week. From 20-60min depending on your fitness level and ability. Things to work on - Good pair off runners Plenty of muscle releasing and stretching of the lower body, hips and lower back. 3. Push ups An excellent chest, arms and shoulder exercise.
It’s just one you can do anywhere at any time. Key things to note when you are doing push ups is that depending on what level you are, is whether you should attempt them on your knees or toes or elevated off a bench. Toes are defiantly more challenge so take some time to practice and build up. Things to work on - Placing your hands around shoulder width apart and ensure when you lower your elbows aren’t directly at right angles, they should be angled slightly into your sides, so not to load up your shoulders too much and emphasise the right muscles.
Coming down keep your hips up or at least level with your shoulders to prevent loading your back and not utilising your core.
How deep you go depend on your strength and experience, lower you go the harder it will be to come back up and this will make the exercise more challenging.
Keep your neck in line with your spine so no stretching up or dropping the head down. 4. Step ups Yes you might ask, so where are you going to do step ups without no equipment. But you don’t need no step up box or fancy gym steps to do them. I find a lot of inspiration in kids play grounds, there is so much equipment there you can adapt for your workout. There are steps everywhere in most playgrounds and kids are happy to share and even sometimes help you out with your workout. Things to work on - Focus on keeping your knee in line with your toe when pushing up and lowering down.
At the top bring your hip all the way up so you are up right.
Then your lowering faze make it as slow and controlled as possible. 5. Burpees All coaches love to throw burpee’s into most workouts and for good reason.. They are such a great full body workout.
Another one that can be done anywhere at any time.
You can make the burpee as easy or as hard as you want. If you haven’t been at our bootcamp yet and we haven’t made you do them I will try my best to explain.
Standing up, you squat down and place your hands next to your feet. Now your upper body is supported by your hands you kick your legs back so you are stretched out in a push up position. That’s one half of your burpee and now you do the rest in reverse. Bring your legs back up to your hands, with your best up (not roughing your back) squat back to an upright position and then add a jump at the end. If you do a set of 20 you will defiantly feel the burn. Things to work on - Hand plant next to feet Keep your hips up when kicking back,
Ensure lower back is in a neutral position before you stand up.
Training should never be put on hold just because you have gone on holidays, in fact in most cases we have more time on holidays, so what better way to spend time with the family than getting outside and moving for just 30min each morning.
Plus, putting off your training only makes it harder to jump back into when you do come back and have to face the post-holiday commitments such as work and life. But our holiday workouts don’t have to be 1hr long. Just a 30min40min workout will be enough to keep the ball rolling until you get back. Try this: Push ups Squats Step ups Burpees Do 10 of each exercise plus a short sprint 20-100mtrs, the repeat this with 9,8,7 reps and so on until you get to 1 of each.