HOLIDAY WORKOUT

Are you going away and are worried about getting out of shape with 2 weeks away from the gym. I have designed this programme to cover a little bit of everything, cardio, arms, legs, bums and tums! All you need is your hotel room and a resistance band, (which takes up no space at all in your suitcase!)

Please ask me if you need a demonstration of any of the exercises. I'll even lend you a resistance band to take away with you. So no excuse to dread coming back to the gym after your hols.

Have fun.

Jayne

Aerobic Warm-up

March on the spot - R,L x 16
Transfer weight in legs side to side, opposite arm reach across - R,L x 16
Transfer with hamstring curl (heel to butt), arms pull back - R, L x 16
Box step (fwd, fwd, back, back) - R leg lead x 8 L leg lead x 8
Squat shuffle combo (1x low squat 8x scissors) - x 8

Repeat sequence x3 with added intensity each time

Cardio Circuit - repeat x 2

Jacks (star jump) x 20
Sit-ups x 20 (fast pace)
Burpees x 20  - press-up position, feet in & out, jump up & down
Press to plank x 20 (change leading arm at 10) palms to forearms

Arms - repeat each pair of exercises x 3

Tricep Dips x 20 follow immediately by dropping to bottom of tricep pushup position and hold for up to 30 seconds (try the dips off the side of the bath or bed frame)

Bicep Curls x 20 or 40 alternate arms (use resistance band by standing on it) follow with half set  i.e. 10 reps of bottom half movement only.

Front Raise / Side Raise (standing on resistance band) alternate movement to shoulder height x20 on last rep hold to side for 30 seconds (crucifix position)

Shoulder Pump (seated, resistance band under your bottom) Alternate arms overhead press x 60 quick pace

Repeat cardio circuit from above x 2

Legs - repeat each pair of exercises x 3 (hold wall leg stance for 1 minute between each set)

Wall Leg Stance - hold position with back against wall, hips and knees at 90 degrees (you should end up doing this 4 x 1 minute)

Squats x 20 (5 x slow 4/4 timing, 10 x quick, 5 x quick squat with jump)
Lunges x 20 R, 20 L

Kneeling Side Kick x 20 R, 20 L - on hands and knees lift leg to side, knee bent in to elbow (this is start and finish position for each rep), push heel out and up at 45 degrees, extend leg fully, draw knee back to elbow (Do Not let it drop to floor)

Hip Raise x 20 R, 20 L - lay on back, knees lifted, feet on floor close to your butt. Raise hips fully so your back lifts, then raise one leg and extend, squeeze buttocks. Return foot to floor then hips to floor.

Repeat cardio circuit from above x 2