Every time I go on holidays I pack a resistance band and an exercise plan that I can do every day and that I can do in a hotel room. Here's this holiday's exercise plan:
WARM UP (about 10 minutes)
Range of Movement hip and shoulders (limbering up exercises)
30 squats (butt to ground and at a fast tempo)
15 'YTWL' each side with no weights - (lots of different ways to do YTWL. I do one arm at a time and load up by stepping forward into a deep lunge, sweeping my arm out in front; then in a flowing movement stepping the foot behind to stand up and bringing the arm up to form the letter) - very aerobic.
CIRCUIT (3 - 15 minutes, depending on how many rounds completed)
1 minute rounds of:
Burpees (with push-ups. I always do my burpees with a push up)
Inverted rows or resistance band seated rows
Bicycle crunches
COOL DOWN (5-20 minutes, depending on how much I want to stretch)
Stretching of tight muscle groups (for me it's usually piriformis, hamstrings, calves, ITB, pecs, delts, levator scap and upper traps)
I start with dynamic stretches then do static stretches for any muscles that haven't released.
I never skimp on the warm up even if I only do 3 minutes of circuit and I always stretch for at least 5 minutes afterwards.
I'll also try to fit in a few runs (Jacob's ladder in Perth is a fantastic stair run), walk everywhere, go for a swim, fit in a few saunas (a proper hot and steamy Finnish sauna around 70-80 degrees C), get a massage, eat well, sleep well and have lots of fun!
My time on Cocos Keeling Islands leading fitness activities and enjoying all the islands had to offer
Tuesday, March 27, 2012
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment