I’ve just returned home after a wonderful relaxing holiday with my family.
I definitely allowed myself a couple of treats but I didn’t allow my workouts to slide. It’s important to keep moving even if you’re on your holiday.
The last thing that you want is to get home and find that you’ve gained weight and bodyfat.
My special bodyweight workout was the perfect holiday workout that I could do either in the middle of the forest or in the lodge that I was staying in.
This is an ideal workout for all levels of fitness. If you’re a beginner then try it out for 2 circuits and if you’re advanced give 4 circuits a go and move it up as you wish.
If you want a quick, and easy to perform bodyweight workout then this is the one for you.
Perform 4 exercises each one for 30 seconds back to back in 1 circuit. After you have completed one circuit rest for 30 seconds and do the whole circuit again.
For each exercise ensure you keep your abs tight, just imagine someone is pulling your belly button through to your spine, this will help you keep the correct form and prevent injury.
Warm up with knee highs or jogging on the spot! Warm the muscles further with some air punching and loosen your body ready for the workout.
1. Bodyweight squats – 30 seconds
Feet hip width apart, then bend your knees as if you’re sitting back into a chair, then rise back to the start and repeat. Keep the movement controlled and really feel the muscles working.
2. Push Up (Full or Kneeling) – 30 seconds
Get down into a plank position with your hands shoulder width apart, keep your body in a straight line and slowly lower yourself to the floor and push back up to the start position. If kneeling then repeat above move but on your knee’s.
3. Forward Lunge – 30 seconds
Stand with feet hip width apart, with your right leg take a wide step forward being careful to not let your knee go way over your toe. Then without bouncing bring your right leg back to the start and do the same with your left leg. Keep each movement controlled and engage all your muscles.
4. Mountain Climbers – 30 seconds
Get into a push up position, keep your body raised off the floor but in a straight line at all times with your abs tight. Bring your right knee in towards your right side of the chest, take it back to the start and then bring your left in and back to the start.
Rest for 30 seconds and repeat the circuit once more as a beginner or 3 more if advanced.
Now take time to stretch.
I have used these simple and quick bodyweight exercises for years whenever I’m away from home. I’ve done them in hotels rooms, friend’s apartments, the park and an office!
Now it’s your turn, let me know how you get on.