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  • 6 Summer Travel Exercises
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    WHEY AHEAD®
  • bodyweightexercisesfitnessfittravelhealthnutritionorganicorganicnutritionsummertoptipstraveltravelfitwheyaheadwheyproteinworkout

6 Summer Travel Exercises

There's nothing worse than going away from home and not having access to your usual equipment, weights or gym. It can be frustrating to feel like you're losing form. We've come up with 6 simple exercises which you can do anywhere in the world. Hopefully they'll help keep you trim and your fitness on point until you get back!

1) The Burpee for a full body burn hitting your triceps, chest, quads and abs. 

TECHNIQUE :

1) Begin standing, then drop down to place your hands on the floor in front of you keeping your head and chest up, (1). 2) Kick out your legs behind you into a plank position as you lower your chest to the floor (2). 3) Hop your legs forward towards your body so your feet are flat coming into a shallow squat and then propel up into a jump, (3). 4) Repeat as many as possible in desired time (ideally 1 minute x2 sets) 

NB : Maintain a neutral spine. Breathe out during the work phase and in during the return phase. *Always consult a medical professional before starting an exercise programme.

2) The Elevated Press Up hitting your upper chest muscles

TECHNIQUE:

1) Start with your feet on a chair, box or bed (anything to elevate them so that your body is aligned when your arms are straight). Straighten your arms below your shoulders to support your body and keep your back straight with your head up (1). 2) Tense your quads and glutes and lower your chest to the floor keeping your elbows tucked in and head up (2). 3) Pause for a second and then push up through your hands and fingers back to the start (1). 4) Repeat for the desired number of repetitions/sets or as many as you can do in 1 minute!

NB : Breathe out during the work phase and breathe in during the return phase. Keep your head and chest up throughout. *Always consult a medical professional before starting an exercise programme.

3) The Towel Slide Jackknife (this one is fun and great for your abs!)

TECHNIQUE :

1) Lay a towel on the floor on a hardwood surface or similar and get into a press up position with your toes resting on the towel and your body straight and aligned (1). 2) Keeping your arms straight, draw your knees into your chest sliding the towel across the floor. The effort should be in your abs (2). 3) When your knees are level with your elbows, slide your legs back to the start by squeezing those glutes! 4) Complete as many as you can in 1 minute.

NB: Breathe out during the work phase and in during the return phase. Perform slowly under control. *Always consult a medical professional before starting an exercise programme.

4) The Bottle Shoulder Press (shoulders) You just need a couple of 1-2 litre bottles for this one!

TECHNIQUE :

1) Begin with your knees slightly bent at shoulder width. Bend your arms and raise the bottles to shoulder height, palms forward (1). 2) Keeping a tight grip and bracing your core, extend your arms above you without locking out your elbows (2). 3) Pause for a second at the top of the move and then, slowly control the weight back down to the start position (1). 4) Complete as many as possible in 1 minute!

NB : Maintain a neutral spine throughout with your head and chest up. Fill the bottles to an appropriate weight you can control. Breathe out during the work phase and in during the return phase. Try not to lock your elbows out. *Always consult a medical professional before starting an exercise programme. 

5) The Split Squat - simple & effective for your legs.

TECHNIQUE :

1) Start facing away from a chair and lift your left foot (laces) to rest on the surface of the chair behind you. The higher your foot is elevated the harder the squat will be (1). 2) Maintaining a neutral spine with your head and chest up, bend your right knee and flex at the hips until the left knee brushes the floor (2). 3) Pause for a second and then drive up to the return position (1). 4) Repeat for the desired number of repetitions/sets. Ideally do 5 reps on each leg and then switch until 2 minutes are up.

NB : Maintain a neutral spine. Breathe out during the work phase and in during the return phase. *Always consult a medical professional before starting an exercise programme.

6) The Kicking Plank (one final one to blast your core & abs)

TECHNIQUE :

1) Start in a plank position on a matt resting on your forearms with elbows under your shoulders and body straight (1). 2) Brace your abs and keeping your body rigid, lift your right leg off the floor with a slight bend in your knee (2). 3) Put your leg back down to the start position (1). 4) Alternate legs until you have done 10 reps on each. Complete 3 sets ideally.

NB: Breathe out during the work phase and in during the return phase. Perform slowly under control. *Always consult a medical professional before starting an exercise programme.

  • Post author
    WHEY AHEAD®
  • bodyweightexercisesfitnessfittravelhealthnutritionorganicorganicnutritionsummertoptipstraveltravelfitwheyaheadwheyproteinworkout

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