The no-excuses holiday exercise plan + FREE downloadable workouts

23 Mar 2018

 

With the Easter holidays coming up, I’m going to try to keep to my fitness goals while still enjoying precious time with my family. Here’s how I plan to stay fit and healthy. PSSST! You’ll find your ideal FREE take-anywhere workout routines at the bottom of this page…

MY TOP TIPS FOR STAYING ON TRACK

  • 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 (available here) and an anti-burst exercise ball (available here). 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!

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.

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. 

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.

Reverse lunge
Stand with one foot on a slider and the other without (this will help with stability). Bend and slide the leg that’s on the slider back until you reach a lunge position. Return to start position and repeat. Now do the same on the other 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 paper plate. Push outwards and drop into a wide push up before pulling your arms back to start position. Repeat.

Lunge with twist
Standing with your feet hip-width apart and holding the medicine 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 medicine ball is over your hip. Return to centre and then return to standing before repeating on the other side.

Tricep curl
Standing with feet hip-distance apart, engage your core and hold the medicine ball in both hands extended over your head. Bend your elbows to lower the ball behind your head (your arms should be at a 45 degree angel). Bring the ball back to the starting position and repeat.

Bicep curl
Hold the medicine ball in both hands at hip level. Squeeze the ball as you lift it to under your chin. Repeat.

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.

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.

Hip lifts
Lie on the floor with your feet on the ball and your knees bent. Lift one leg with your thighs remaining parallel to each other and raise your hips before lowering your hips again. Repeat with the same leg before changing sides.

 

TAKE ME ON HOLIDAY WITH YOU…

As my special Easter gift to you, these full workout PDFs can be downloaded to your phone and taken along on holiday to be used whenever and wherever you can fit in a workout. They have been designed to require minimal equipment and there’s one for every fitness level and situation – even a hotel room can be transformed into your personal gym.

   LR_Mommy Workout PDF

   Fitness Fundi Workout

  Beginners Workout