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Get Fit for Summer: Four Easy To Do Anywhere Moves. EVEN ON HOLIDAY.
Tone up fast with these simple, no-equipment-necessary moves easy to do anyti
me anywhere.....even on your holiday break!
GO FOR THREE ROUNDS
Beginners Perform 30 secs of each
Intermediate Perform 45 sec of each
Advanced Perform 1 min of each
Upper body & Legs – Straight-Leg Squat Thrust
Step 1: Start in Plank position, with your feet hip-width apart.
Step 2: Keeping your legs as straight as possible, jump both feet forward simultaneously so you are in a crouch position. Focus on using your lower abs to draw your tailbone up toward the ceiling as you are jumping. You should end in a position where you are bent at the waist, with legs straight, touching your toes.
Modified Version: Step in one foot at a time, instead of the jump.
Upper & Core & Legs – Mountain Climbers with Extensions
Start in a push-up position, except keep your hands directly under your shoulders instead of outside your chest. Legs are out straight behind you with feet together. You are balancing on your palms and the balls of your feet. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit, then extended the leg backwards and upwards behind you. Return to the starting position, then repeat with the left knee toward the right armpit.
Modified Version: Perform the move from a half plank push up position, on your knees.
Legs & Bums – Jumping Squats
Step 1: Stand with your feet hip-width apart. Lower yourself down until your quads are parallel to the ground, abs tight, and shoulders are over the hips, just like a regular squat.
Step 2: From the midpoint position, exhale and explode upward, jumping as high as you can. Land back down in a firm stance, reset quickly, and repeat.
Modified Version: Perform the squat exercise without the jump.
Abs – Plank Twists
Start in a push-up position, except keep your hands directly under your shoulders instead of outside your chest. Legs are out straight behind you with feet together. You are balancing on your palms and the balls of your feet. From here drop your hips down to the side in a controlled movement. ( DO NOT LET YOUR LOWER BACK SINK). Bring your hips back up again to centre. Drop your hips down to the other side. Bring your hips back up to centre. Keep moving from side to side, as if you are drawing a semi-circle in the air with your hips.
Modified Version: Perform the move from a half plank push up position, on your knees.
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