you are on VACATION. there's no gym. you have no equipment. no excuses! here's a QUICK WORKOUT for you that trains the whole body.
warm up:
3x 30 seconds: jumping jacks, high knees, butt kicks.
workout:
25 body-weight squats (if you have a toddler, good for you )
50 alternating lunges. make sure the knees don't go past your toes.
10 jump squats. jump as high as you can!
25 calf raises (go slow on these, feel the burn)
10 push-ups
20 tricep dips
50 small arm circles in one direction, then reverse. maintaining the sumo squat position.
30" from low to high plank.
30" hold plank on hands. butt in line with the core!!
30" plank on forearms. butt in line with the core!!
25 crunches. lead with chest not head! do not go over a 15° angle.
25 reverse crunches. knees bent. lower back on floor. do not cross your ankles. squeeze your abs to rise the butt. do not rise the butt by itself. do not go over a 15° angle.
10 burpees
30" high knees
30" alternating punches
1 min mountain climbers
repeat entire circle 3 times!
when done, cool down and stretch!
you can involve the whole family and friends. this is a fun workout to do together and keep active on vacation.
#training #workout #vacation #holidays #burpees #hiit
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