30-MINUTES IS ALL YOU NEED FOR THIS FAT BURNING HEART PUMPING NO EQUIPMENT WORKOUT
STAY FIT AND FEEL GREAT WHILE TRAVELING AND ON VACATION
My daughter and I are going on our first mother-daughter Spring Break trip!
My plan is to workout in the morning before she wakes up. Ideally somewhere outside. Spring Break in Florida calls for a beach workout.
Without needing a lot of time I can workout without taking away any time from enjoying the fun and sun with my daughter.
Healthy living doesn’t get any better than that!
Right click the image above to save to your mobile device or download the workout to print.
Print this workout and pack it in your suitcase with your workout clothes and shoes. How convenient is that?
MODIFY BASED ON YOUR INDIVIDUAL FITNESS LEVEL AND NEEDS
This circuit workout can be completed in about 35 minutes. Warm up, perform the 6-exercise circuit 3 times and stretch. No rest between sets. Rest for 30 seconds after each circuit is complete.
YOUR WORKOUT IS DONE! STAY FIT AND FEEL GREAT WHILE TRAVELING AND ON VACATION
- Keep your core tight
- Shoulders blades down and back
- Don’t skip the warm-up or stretching.
- Use proper body alignment and good form.
- Reps and rest periods should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
- Gradually increase intensity based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.
Jumping Jacks (1) Stand with your feet together and your hands down by your side. (2) In one motion jump your feet out to the side and raise your arms above your head. (3) Immediately reverse that motion by jumping back to the starting position. Keep your pace as fast as possible. Targets: cardiorespiratory system, total body warm up
Plank-Up (1) Start in plank position. Keep your spine straight and your eyes focused on the ground in front of you. Don’t arch your back. Imagine pulling in your belly button up toward the ceiling. (2) On the right side of your body, drop down onto your elbow so your forearm and right palm are flat on the floor with the elbow positioned directly under your right shoulder. (3) Then, slowly do the same on the left side so that the left forearm and palm are flat on the ground, with the left elbow directly under the left shoulder. (4) Raise back up to starting position one arm at a time by first placing the right hand directly underneath the right shoulder and pressing up, followed by the left. Targets: rectus abdominis, lower back, chest, shoulders
Squat (1) Holding dumbbells in both hands, stand with your feet shoulder-width apart with your weight on your heels. Keep your abs tight and stand with your shoulders over your hips. (2) Sit back and down as if you were sitting down in a chair. (3) Keep your back straight being careful not to lean forward, and lower yourself down until your thighs are parallel with the floor. (4) As you exhale, push through your heels and squeeze your glutes, straighten your legs and stand back up. Targets: glutes, quads, hamstrings
Push-Up to Side Plank (1) Start off in a push up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling. (3) Hold this position for a count then return back to the starting position for another push up alternating sides. Targets: chest, shoulders, triceps
Plank Jack (1) Lower yourself into a plank so you are resting on your elbows and forearms and up on your toes with your legs straight and feet together. (2) Jump both feet out in the opposite direction and then jump them back together. (3) Repeat this jumping motion making sure your core is engaged the whole time. Targets: abs, glutes, hip flexors, lower back
Squat Jump (1) Stand with your feet hip width apart with toes pointed outward. (2) Lower yourself down until your quads are parallel to the ground, abs are tight, shoulders over the hips. (3) Then, from the mid-point position, exhale and explode upward as high as you can. Imagine pushing away from the floor with your feet. (4) Land back down in a firm stance, reset quickly and repeat. Be conscious of keeping your spine straight. Keep you eyes focused on the ground in front of you. Don’t arch your back. Pull your belly button upward. Targets: quads, calves
Download these workouts and include them in your Spring Break fitness plan:
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HOW DO YOU PLAN FOR FITNESS WHEN YOU’RE TRAVELING OR ON VACATION?
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