Summer is the time for holidays and having fun! However, if you want to keep consistent with your fitness then finding where and when to get yourself moving a little difficult.
Now- just to make sure it has been said- you do not have to workout on holiday.
But for those of you who want to exercise on holiday, then this is the perfect little workout for you. Its short! And it only uses one little bit of equipment that you can easily fit in your suitcase- the mini band.
The exercises
In out jumps squats
Place the band around your legs just above the knees, start in a squat position, then jump into a narrow squat with your legs closer together maintaining a bit of tension on the band, then jump back out into a squat and repeat…this one’s a burner!
Glute bridges
Lie down on the floor, keeping the band around your legs just above the knee, place the feet flat on the floor with the knees bent. Then squeeze your glutes (bum cheeks) lifting the hips until you are in a straight line from your shoulders to your knees, control the hips back down and repeat. To start the movement, think about tilting your pelvis under, then as you come down think about rolling down your spine.
Archer pull
Sit on the floor with your feet flat on the floor, hip width apart. Hold the mini band with both hands either side of the loop, with your arms straight out in front of you. Tilt back, keeping your torso straight and engaging your core. Use your right hand to pull back on the mini band while twisting the torso to the right, then return. Repeat this on the right until halfway through your working time, then switch to the left side.
Plank side steps
Get yourself into a plank position, with a nice straight line from your heels to the crown of your head, engaging the core. This can also be done in a bear crawl hold position if you are lacking in space. Then with the band around your wrists, step your right hand and right foot out to the side, then bring the left hand and left foot closer, like taking a step to the side. Repeat 4 times on the right, then go back on the left, and repeat.
RB Pull down
Loop the mini band around your wrists with your palms facing forward. Stretch the arms overhead keeping tension on the band, then bend the elbows and stretch the band outwards, bringing the elbows down to shoulder height and bringing the band behind the head. Then stretch the arms and repeat.
Perform each exercise for 40 seconds, with a 20 second rest between each exercise. Do this for 3 rounds (15 mins total) or 4 rounds (20 mins total) for a quick, high intensity workout.
Enjoy!
