Its summertime! And if you are someone that wants to keep consistent with their exercise while travelling or on holiday (this is a choice- you can just relax on holiday) then you might want a workout that can be done in the space of a hotel room. This workout only requires a small space and no equipment so can be performed anywhere!
The exercises
Pop squats
Start standing with your feet together, jump into a squat reaching one hand down to the floor (try to get your hips down and not just lean forward in the upper body), then jump back up from the squat back to standing with the feet together. Then repeat alternating the hand that reaches for the floor.
Walkouts
Start standing, bend at the hips (and knees if you need to, depending on your flexibility) until your hands reach the floor. Walk the hands forward until you are in a full plank position, then walk yourself back to standing- and repeat.
Press Ups
Start in a high plank position (hands on the floor, underneath the shoulders, with the arms straight. You can either be on your feet or on your knees depending on your fitness level) from here, bend the elbows and lower your chest towards the surface, keeping it nice and controlled, then breath out and push yourself back up to the starting position.
Back extension
Lie face down on your matt with your hands at your temples. Use your back muscles to lift your head and chest off the floor as high as you can while keeping your feet in contact with the floor. Lower the upper body back to the floor nice and slowly with control.
Plank taps
Place forearms on the floor with elbows underneath and in line with your shoulders, trying to achieve straight line with your body from your heels to the crown of your head. You want to try and squeeze all your muscles, especially focusing on your core by keeping your hips in line (not allowing them to sink or rise). From here, you are going to take one foot off the floor and out to the side, tap it on the floor and place it back, then repeat with the other foot.
Perform each exercise for 45 seconds with a 15 second rest and try to go for 4-5 rounds! A quick 20-25 minutes before heading back out to the pool!
Enjoy!
