Travel-friendly fitness gear
If you’re doing this workout outdoors, you may want to use a towel or mat, but it’s not essential.
Start by warming up with some dynamic movements for 1 minute. Then do 2 rounds of the following circuit: 15 squats 30 seconds’ shadow boxing
12 push-ups with side planks 30 seconds’ rest 9 back extensions 30 seconds’ shadow boxing
90 seconds rest
Cool down with a light stretch. WHY: Strengthens your back and improves your posture. HOW: Lie on your stomach, looking down, your arms long beside you. Squeeze your back and butt to lift your legs and arms off the floor. Hold for 5 seconds, then return to the start position. WHY: Works the major muscle groups in your body, gets your heart rate up and burns big calories. HOW: Stand with your feet shoulder-width apart, toes slightly turned out, chest up, shoulders down, belly braced and eyes on the horizon. Squat down as far as you can, maintaining good posture and control. Drive through your feet and squeeze your butt to return to the start position. WHY: Strengthens your core, arms and shoulders, improves your coordination and gets your heart pumping. HOW: Stand with your feet in a split stance, hands as fists at your chin and your elbows pointing down. Keep your back heel lifted, knees soft and belly braced. Making your movements fast and explosive, punch your fists forwards in a jabbing motion, rotating through your core. WHY: Strengthens your upper body and improves cardio fitness. HOW: Kneel on the ground and lengthen your torso as you lean forwards to place your hands on the floor, shoulder-width apart. Keeping your shoulders back and down, your gaze in front of your fingers and your belly braced, lower your body towards the floor. Then, pushing through your hands, straighten your arms and rotate to the right side, lifting your right arm up towards the sky. Return to the start position. Repeat the entire movement (beginning with the push-up) on the left and keep alternating.