CAIRO – 02 September 2017: The holiday season is great! I mean, who doesn’t love holidays? We get to travel, spend time outdoors at the beach and really take in everything nature has to offer, while getting a much-needed break from our lives and our daily routines. However, with a relaxing break, what we end up doing as well is breaking our workout routine, and then when you try to get back into it again after your break, you find yourself struggling. I find that the best way to manage this is to make the process of working out as easy as possible for yourself, especially with the Eid holiday!
All year round, I am consistently getting the same question from our clients: “I’m going to be travelling for a few weeks, and I don’t want to stop training, what should I do?” Here is what I have found to be the easiest way to get your work out on, while getting to fit in everything else in your life. Take a few of the basic moves and let that be the skeleton of how you design your workouts. Below is a workout that you can use to get you going while you’re travelling for the few days of Eid:
Warm-up:
10 Jumping Jacks
10 High Knees
10 sit-ups
OR
5-10 Minute Light Jog (If you have outdoors access)
Workout:
15 Squats
15 Push-ups
15 Glute Bridges
15 Lunges
X 4 sets
How to do the workout:
Squat:
Stand with your feet shoulder width apart and your toes turned outwards 15 – 30 degrees. With every move there is a dominant joint, with the squat, the dominant joint is the hip. The move starts from your hips and it ends with your hips. You want to begin the squat by moving backwards with your hips and then having your knees follow. Make sure that your heels remain on the floor and that you aren’t putting pressure on your knees. You want to imagine that there is a chair a little bit further behind you and you want to reach it with your hips.
via GIPHY
Push-Ups:
You are going to lie down on the floor with your body flat, and then place your hands directly underneath your shoulders making sure that your body is straight like a plank. You will then begin to lower your body down slowly, trying to keep your elbows to your side as much as possible. Once you are closer to the floor, allow your chest to touch the floor but not your hips, and then push back up.
via GIPHY
Glute Bridges:
Lie down on the floor with your knees bent towards your body. Push your hips up to the sky, hold for 2 seconds and then lower your hips down again. If the move is too easy, then keep only the heel of your foot on the floor and lift the rest of it up towards the sky.
via GIPHY
Lunges:
Stand with your feet shoulder width apart with your toes facing forward. Lunge forward with one foot and then bend down until your front knee and back knee are at a 90 degree angle. Make sure your back is straight and your chest is open and chin is up. Then push backward into a standing position and then lunge forward with the other foot making sure your position is the same.
via GIPHY
This is a basic workout that you can use every day while travelling for the next few days during the Eid Holiday. Feel free to add sets or increase or decrease the reps depending on how much time you have available. If 15 reps of each exercise is too little, you can increase them to 20 or 30, if it’s too much then take it down to 10 each. Try to, at least, get 20 – 30 minutes in every day. You can also take this basic workout and do as many rounds as you possibly can in 20 minutes to make it a fast-paced workout as well. The workouts do not have to be fancy, they just have to get you to move your body and to activate as many muscles as possible so that you can get a full body workout in a smaller amount of time.
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