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Ah, spring break: lounge chairs by the water, skimpy attire, and fruity cocktails before noon. Taking a break from a hectic life is soothing for the soul, but don't forget to pack your fitness gear when you head to your fabulous destination.
Before you slip into your bikini, slide on your yoga shorts for a full-body workout that's fast—as in, 15 minutes—convenient, and capable of making you the hottest thing by the bonfire. These workouts require no equipment and are easily done in your hotel room or under the sun. All you need is a water bottle (comfortable shoes optional).
I'm providing you with two full-body workouts, each lasting 15 minutes. Feel free to do Workout A one day and Workout B the next. Or, place them back to back for 30 minutes of metabolic mayhem. Although I'm providing the workouts, you need to bring the intensity!
Yes you're on vacation, but that doesn't mean you get to take it easy during your workouts. Go hard and then enjoy the rest of your day.
Single Leg Glute Bridge (Foot-elevated)
3-4 sets of 12-15 reps each side
Incline Push-Up
3-4 sets of 5-10 reps
Bodyweight Squat
3-4 sets of 12-15 reps
(One full squat and one half squat equals one rep)
Fire Hydrant
3-4 sets of 10-12 reps each side
Alternating V-up
3-4 sets of 5-10 reps each side
Plank w/ Hip Extension
3-4 sets of 10-12 reps each side
Rest 30-60 seconds between rounds.
Alternating Rear Lunge (Deficit)
3-4 sets of 10-12 reps each side
Pike Pushups
3-4 sets of 5-10 reps
Donkey Kick
3-4 sets of 12-15 reps each side
Romanian Deadlift (Single-leg)
3-4 sets of 8-12 each side
Dead Bug
3-4 sets of 10-15 reps each side+
Freehand Jump Squat
3-4 sets of 10-12 reps
Rest 30-60 seconds between rounds.
5 Tips For A Healthy Spring Break
1
Have a regular exercise routine
Training when you're on vacation and out of your regular routine can be difficult. However, exercising regularly—by doing the workouts above—will help you feel more energized and healthy. It will also help you burn off some of those extra calories you'll undoubtedly consume.
Push-Up
2
Stay hydrated
The sun can zap your hydration before you even know it. To avoid dehydration and that dreaded hangover, sip water throughout the day and try to have a glass of water between alcoholic beverages. Try to at least two liters of water per day.
3
Stock up on healthy snacks
Oh I know: one of the best parts about vacation is eating in great restaurants! However, restaurant food can quickly deplete your wallet and pack on pounds. Store dried goods like apples, bananas, nuts, and protein drinks in your hotel room for quick mid-day snacks.
4
Don't ditch the SPF
The winter weather may leave you drained of color, but make sure you head to the beach wearing plenty of sunscreen—SPF 30 or higher. You can still catch some rays and develop a glow you can flaunt when you get home without getting burned in the process.
Skin cancer is no joke. One severe burn can end up dogging you 20 years down the road.
5
Sleep well, beauty
If you're planning to rock and roll all night, don't schedule a 6 a.m. kayak trip for the next day. Maintain a healthy sleep cycle by getting 7-8 hours of sleep every night. Sleep is a critical component of a healthy hormonal balance and will make you feel light and bright every day.
Who wants to spend their vacation feeling like a zombie? When you do finally make it back to your room, grab a sleep mask to block out external light and turn off the alarm clock.
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