By Cheapism
Summer is all about making travel plans
and taking advantage of the long days and shorter nights. All the fun
in the sun can sometimes get in the way of healthy habits, but no
excuses: Wherever you are, you have everything you need to get in a
feel-good total-body workout.
For full-body activation,
this exercise is one of the most effective. Start by squatting low and
placing your hands on the floor. Jump your feet back behind you into a
plank position. Complete one push-up and then jump your feet back to the
squat position. Jump up into the air as high as possible and then
return to a squat. Repeat 10 times.
Make sure you have plenty of
room, then stand with your feet slightly wider than your hips. Squat
low, with your knees over your ankles. When you come back up, jump in
the air, spin 180 degrees, and land back in a squat. Continue in the
same direction to complete a circle. Make 15 full circles in one
direction, and then 15 full circles in the opposite direction.
Stand with arms extended
straight out in front of you. Raise your right leg and flex your toes
toward your face. Try to keep your right leg as straight as you can.
Bend your left knee, lowering your body but keeping your torso straight
and your right leg lifted. Return to standing. Repeat 15 times on each
leg.
Stand with feet hip-width
apart and arms straight up in the air, biceps by your ears. Step your
right foot behind you and bend your left knee to come into a lunge. As
your left knee bends, bring your left arm behind you and your right arm
forward, both at shoulder height, so you're twisting at your core over
your left leg. Bring your torso back to center and your arms straight up
over your head. Step the right foot forward to meet the left. Repeat on
the other side. Complete 20 on each side.
Set a timer for one minute.
Start in a plank on your palms, keeping your quads engaged and your
belly button hugging up and in. Lower your right forearm then left
forearm. Come back onto the right palm then the left palm. Repeat this
for the entire minute. Take a 15-second break and then complete two more
rounds (for a total of three).
Lie on your belly and extend
the arms forward. Keeping your torso as still as possible, raise your
arms and legs into the air. Take three breaths before returning your
limbs to the ground. Complete 15 times.
For this tricep take on the
classic push-up, start in a high plank position with your hands in a
diamond shape, so that your index fingers and thumbs touch their
opposite. Bend your elbows out to the sides to 90 degrees and pause for a
full breath before pushing yourself back up. Note: You may need to
begin with your knees on the ground and lower less than halfway down.
Complete 20 repetitions.
Start in a plank position
with your shoulders over your wrists. Position your right hand below
your face. Bring your feet together behind you and then roll onto the
outside edge of your right foot so that your feet and legs are stacked
and your body is open to the left side of the room. Lift your left arm
into the air toward the ceiling. Hold for 10 breaths and then switch
sides. Repeat 10 times on each side.
Lie down on your back with
your legs extended and your arms over your head. On an inhale, bring
your hands to your toes and your toes to your hands, keeping both legs
and arms as straight as possible. Your shoulders, neck, and head will
come off the ground as you reach for your feet. Return to lying flat
with the legs extended and arms out behind you. Repeat 25 times.
