Torch calories with this functional holiday workout
Whenever holidays roll around, I always to try to keep to my fitness goals while still enjoying precious time with my family.
Here are my top tips for staying fit and healthy on holiday:
Make a plan
I love making lists – they help me stay organised and on track when I have a million things on the go. Whether you choose your smartphone or good ol’ pen and paper, take 15 minutes to half an hour to sit down and plan your holiday exercise routine and even your general eating guideline.
Rise early
When it comes to exercise, consistency is key and exercising early in the morning when everyone else is likely to be sleeping means you’ll get it done and dusted without missing out on precious family time.
Don’t get derailed
The biggest obstacle for most people is that they have an all-or-nothing approach. If you indulged the night before – move on. Get back on the road for an early morning run and enjoy a healthy breakfast. One too many Easter eggs doesn’t mean that your whole fitness plan is shot.
Be equipped
Don’t think that just because you don’t have access to a gym that you can’t stay stick to the plan. There are so many ways to get moving – regardless of where you find yourself.
Let's get moving
This is my go-to functional training routine using gliders and a small Pilates ball. If you don’t have either, or have set off for your break already, you can use paper plates and a beach ball instead. Like I said, no excuses!
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Mountain climbers
Starting in a pushup position with the balls of your feet on your gliders or paper plates, bring one knee up to you chest, return to start positions and then bring the other knee up. Build up to one minute depending on your fitness levels.
Aim for three sets of 20.
Knee tuck
From a push-up position with both feet on the slider, pull your knees up simultaneously to your chest, but don’t let your hips go higher than your shoulders. Now push your feet back to starting position and repeat.
Aim for 10-15 with perfect form.
Lateral lunge
From a standing position with your feet shoulder-width apart and one foot on a slider, slide your foot to the side while pushing your hips back and lunge onto the same leg and extending the other as far as possible. Use your inner thighs and supporting leg to bring you back to start position. Repeat before switching to the other side.
Aim for 10 each side.
Prone push flies
This is a challenging one to work your chest and arms. Begin in a push up position with both hands on a glider or paper plate. Push outwards and drop into a wide push up before pulling your arms back to start position. Repeat.
Aim for 10 with perfect form. If you're advanced, try for 15.
Lunge with twist
Standing with your feet hip-width apart and holding the Pilates ball a few centimeters from your chest, send one foot back and relax into a lunge, making sure your knee does not extend over your toes. Rotate your torso to the opposite side of your bent leg so the ball is over your hip. Return to centre and then return to standing before repeating on the other side.
Aim for 10 each side.
Knee squeezes
Lying flat on your back with your knees bent and the ball between them, squeeze the ball and hold for five seconds before releasing and repeating.
Aim for 15-20 squeezes.
Try this as an alternative:
Inner thigh squeeze and lift
Lying on your side with your head supported by your arm and hand, place the ball between your ankles and lift both your legs a few inches of the ground. Hold for a few seconds before returning to the start position. Repeat before switching to the other side.
Glute bridges
Lie on the floor with your feet on the gliders and your knees bent. Lift your bum off the ground, keeping your knees bent and your thighs parallel to each other. Raise your hips while tightening your glutes, then slowly lower back down to starting position.
Aim for 15-20 if you can.
