Now that the days are getting longer, the weather is improving, and spring is just around the corner, we start to think more about our fitness and health. However, for many, it’s difficult to find a balance between work, home and maintaining a healthy lifestyle. Don’t despair! if you cannot make it to the gym, your regular bootcamp or yoga class, maintaining a fitness routine that is convenient, affordable and simple, couldn’t be easier. With a skipping rope, loop resistance band, mini resistance band and some ankle weights, you could do a full body workout at home. It’s your very own gym in a bag. The best thing about it, these are items that can be easily packed away when travelling, and doesn’t take up much room or weight in your travel bag. So, there’s no excuse for missing a quick workout in your hotel room on those work trips or holidays.
Stuck for ideas? below is a quick workout:
➡️ Warm-up for 5 minutes. Brisk walking, running on the spot or skipping. Take a 10 second break after each minute.
30 seconds on with 10 seconds recovery x 3-4 sets:
➡️ Static squats. 1/1.5 kilo ankle weights or mini resistance band placed above both knees, can be used for added resistance.
➡️ Bicep curls. Tie the loop resistance band around the bed post or sturdy desk. Hold the end of the band in one hand. Step back until you have enough tension on the band. Slowly bend the elbows upwards towards your chest and extend the arm fully. Repeat. 10-12 counts on each arm.
➡️ Squat Jumps. Can be used with a loop resistance band tied to the bed post. Step into the band and place around your waist. Feet slightly apart. Jump up and then land in a squat position. Repeat for 30 seconds. For a low intensity, take the jumping out and squat pump instead.
➡️ Plank – 30 seconds.
➡️ Wam down. Static stretches.
This workout can be done 2-3 times a week. Enjoy!
Get Fit Stay Healthy 