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Working Out and Staying Fit on Holiday

Travelling?  Stay fit and fab with these five moves – gym and gear not necessary.

 

Squats

Great for: The thighs and glutes

Stand with feet hip-width apart. Lower into a squat with butt pushed back and body leaning slightly forward; ensure that knees do not go past toes and that spine is straight. Return to starting position.

Do three to four sets of 15 to 20 reps.

 

Burpee

Great for: The whole body

Drop into a squat, with feet hip-width apart, and place palms on the floor in front of feet, shoulder-width apart. Extend both legs by doing a backward jump, drop into a push-up position, then jump back to starting position. Leap into the air with arms overhead, then return to starting position.

Do three to four sets of 15 to 20 reps.

 

Planks

Great for: The arms and abs

Get into push-up position, then bend elbows – position them directly below shoulders – and rest weight on forearms. Engage core by sucking in belly button; keep body straight. Hold position for 30 to 60 seconds.

Do three sets.

 

Wall Push-Ups

Great for: The arms and chest

Stand in front of a wall and place hands, at shoulder level and slightly wider than shoulder width apart, on wall. Lower body – keep it straight – until face nearly touches wall, then push away from it to return to starting position.

Do three to four sets of 15 to 20 reps.

 

Tricep Dips

Great for: The arms

Sit on the edge of a stable chair (face away from it) and place hands, with elbows pointed back, on the chair on either side of the body. Fully extend legs, resting heels on the floor, then slide butt off chair, supporting your weight with your arms; keep elbows slightly bent. Keeping back fairly close to the chair, lower body until elbows are bent at a right angle, then straighten elbows, but do not lock them.

Do three to four sets of 15 to 20 reps.

 

Travel Light with These Easy to Pack Exercise Tools

Water-bottle dumbbells: These lightweight alternatives to traditional weights are great for on-the-go strength training. Get them at Daiso.

Resistance tubing: Add intensity to classic moves such as squats with this versatile tool.

Skipping rope: This gives you a quick cardio workout.

 

EXPERT SOURCE: Pauline Won, Training and Development Manager at Amore Fitness

 

By Lee Xin Hui, Her World, June 2015

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