After the misery and gloom of the cold winter months, we all look forward to the start of spring, so we can get back to being out and about enjoying the outdoors. The best way to enjoy the outdoors? A weekend getaway! Whether you’re off to the beach to catch the perfect wave or just heading further north to chase the heat, spring is the perfect time to get out of town and make amends for all the time you spent inside in front of the heater this winter.
Now that you’ve got your plans all squared away and your weekend getaway on the calendar, there’s just one more plan you need to make: your holiday workout plan. With the right strategy in place, you’ll never have to worry about losing progress or getting off track.
If you’re getting ready to head out for vacation, here are a few popular workout options.
- Go for a run or a walk
As a runner, going for a run while on vacation is always a go-to option. Not only can you do it almost anywhere (every destination has a pavement, right?), it’s a great way to see the amazing landscape Australia and New Zealand has to offer before your day has even started.
Just ask a local where a fun (and safe) city square or park is and you’ll be ready to hit the pavement for a self-made city tour that burns some serious calories.
- Know the six workout moves you can do anywhere.
It’s important to get your workouts in while on the road and if you’re somewhere beautiful, you can skip the hotel gym and work out with a view. You’ll feel better, boost your endorphins and maybe even get a tan.
If you’re ready to get sweaty, try this simple workout that you can do anywhere.
Push-ups: Get into a push-up position with your hands below your shoulders. Your arms should be shoulder width apart or slightly wider; keep your feet together or space them farther apart. Keeping your back straight, bend your elbows to lower your chest toward the floor. Keep your head in line with the rest of your body – don’t allow it to jolt forward. Extend your arms to return to start position. Aim for 10-15 push-ups.
Reverse lunge with front kick: Stand with your feet shoulder width apart, then take a large step back with your right leg and drop down until your knees are both at 90 degrees. Keep your core tight and engaged with your hands on your sides or bent in front of you while shifting weight to your left leg and standing while kicking your right leg forward and up to eye level or as high as you can comfortably go. Repeat for 15 reps on your right side then move to your left.
Squat-jack taps: Start in a standing position with your feet together. Jump your feet wider than shoulder width, like you’re going to do a jumping jack and then quickly move into a squat position with your chest up and knees at 90 degrees while tapping the ground with either hand in between your feet. Don’t let your knees go past your toes in the bottom position. From there, quickly jump back.
V-ups: Lie completely flat on the ground with your legs straight out and arms extended straight above your head. In one swift motion, come all the way up on to your glutes while pulling your knees into your chest and arching your arms up and around to try to touch your toes. Unfold and end in the beginning position. Be sure to roll your spine down one vertebra at a time and come up the same way. Beginners may want to bend their knees and keep their feet on the floor. Try to do 20!
Side plank: Lie on your left side with your knees straight. Prop your upper body up on your left hand (or elbow and forearm for beginners). Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds to one minute. Turn around so that you’re lying on your right side and repeat.
Burpees: Begin in a standing position. Drop into a squat with hands outside of your feet and slightly in front of you. Jump feet back into a high plank position with your body extended out behind you, abs tight and neck in line with your spine. Jump feet back up to hands in a tight squat position, and then jump up with arms reaching toward the sky and immediately repeat 10-15 times. Beginners can leave out the jump and go into a standing position.
Complete three rounds or kick it up to five if you’re in the mood for a killer workout.
Information provided here is for general purposes only and designed to help you make informed decisions about your health. It is not intended to substitute advice from your GP or health care professional. Always consult your GP before making any dietary changes or starting any nutrition, weight loss or exercise program.