This month, we’ve covered a few different topics about healthy travel. We’ve bought you all sorts of different ways to try and stay fit and healthy whilst you’re on holidays, given you tips on how to pack smart for long-haul flights, reasons as to why exercising should be the first thing you should do when you get off the plane (LOL) and rounded up the styles you need for each destination, just to name a few.
Here, Ryderwear athlete and fitness enthusiast, Camilla Akerberg has shared with us her favourite do-anywhere workout circuit. We love it because it a) doesn’t require any equipment and b) it can be completed in under 20 minutes which leaves time for more important things like cocktail hour. Oh, and it’s guaranteed to get your heart racing like no-one’s business.
YOUR STEP-BY-STEP GUIDE:
5 minute stretch
Warmup
10 x Jumping jacks
10 x Open hips
10 x Alternating toe touches
Repeat all twice (2-3 minutes)
How it works:
Perform each exercise for 20 seconds before changing to the next. If it’s a single side exercise, perform 20 seconds for each side.
Perform each circuit 3 times with no break in between each round.
Have a 60 second break then move on to the next circuit.
Workout
CIRCUIT 1
• Lunge to high knee jump
• Glute bridges
• Squat Jumps
CIRCUIT 2
• Push Ups
• Tricep dips
• Mountain climbers
CIRCUIT 3
• Commando (up and down plank)
• Leg raises
• High knees
Scaled option:
CIRCUIT 1
• Regular lunges
• Slower pace
• Squats
CIRCUIT 2
• Push ups on knees
• Slower phase
• Upper body elevated
CIRCUIT 3
• Plank
• Bring legs all the way up (foot pointing to ceiling)
• Lift each knee one at a time
Advanced option
CIRCUIT 1
• Jump higher!
• Single leg glute bridges
• Jump higher!
CIRCUIT 2
• Elevate feet
• Feet further away/Single leg support
CIRCUIT 3
• Faster reps on Commandos
• Keep legs out on an angle without touching the ground
• Faster tempo
Other than training harder and doing MORE REPS in the amount of time you are training, try increasing intensity instead:
OPTION 1: Add weights to your routine! Bottles of water, your heaviest shoes, any resistance equipment you might have taken along with you.
OPTION 2: Increase each exercise time to 30 seconds!
OPTION 3: Perform each circuit 4 times.
