While on my summer holidays recently, despite some sneaky treats and fun relaxing days, I kept up some training.
I am aware, and feel obliged to point out, that if I removed the treats from my holiday, it would be a lot easier on myself, lead to better results and be a lot healthier too – but with a reasonably balanced diet mixed in with fun in the sun and some challenging holiday workouts, all was not lost.
Ok, so the ultimate bikini body can be the goal for another year, and another holiday, but I’m feeling good and I still came home fighting fit and rejuvenated.
Post Holiday Body Blitz
If you’re a beginner, or a regular gym user who may have missed some weeks of regular exercise, and are in need of a quick fix, then Boot Camp can be the answer. Whether it’s a class at the gym, or joining one of the many specialised boot camp classes around the country, Boot Camp workouts are amazing. You can even create your own circuit at home.
Make no mistake, these workouts are strenuous but are also a lot of fun and produce speedy results when continued.
My advice to ensure you are doing the exercises correctly, is to get the help of a trainer first. A trainer can demonstrate the exercise programme properly, especially if you are new to it. Carrying out exercises incorrectly or developing bad habits can do more harm than good in the long run.
Trainers can measure your current fitness level, and decide what you are capable of doing and what effort and exercises you can put in to achieve your best results.
Correct posture, body alignment and breathing are essential, as a good technique using slow and controlled movements is way more effective; it’s better and safer to do the exercises correctly once then blast out a million speedy sit-ups, press-ups or bicep curls wrongly. With incorrect technique you will see very little change.
Military style fitness or a combination of basic exercises can be so effective in achieving a full body workout. It is a case of ‘No Pain, No Gain’, but it’s fun and varied.
It’s easy to get started; all you need is an aerobic step, a set of small hand weights, an exercise mat and a bottle of water, and a lot can be done.
Here’s a quick and simple example of the type of exercises that can be included in a homemade circuit:
Jogging to warm up around cones or markers (coats, jumpers or cups can be used – anything will do to mark a point).
Shuttle runs can be added in as an extra challenge and some up-hill runs for more resistance.
Sprints can be included to keep you on your toes.
Jump Squats are a great way to tone up your legs and to keep up the cardio, increasing your fitness level. Jump squats are more challenging than the regular squat.
Next up is the walking lunge, to further work your legs and shape up. Try holding a small set of hand weights to make it more challenging.
Press-ups are a super way for toning and strengthening your upper body. Working on your technique again is very important, so start by concentrating on only a small number.
Also try Bicep curls, as these work the front of your arms.
Then, leaving the hand weights down on the ground, take it down to the step to work the backs of your arms with tricep dips.
To keep your heart rate up and working hard, keeping yourself moving and burning calories. Try twenty Jumping Jacks and twenty Burpees.
Next, switch to fast jogging on the spot with high knee raises for a few minutes.
Now, move down to the mat and focus on your tummy with a great core body workout.
The plank is the ultimate tummy exercise focusing on good body alignment and strong tummy muscles, and also works your back and hips. Make sure your back is straight, your tummy is tucked in and that your knees don’t collapse to the floor.
Still working your tummy muscles, carry out basic ab curls on a mat for two sets of 15 curls. Next, switch to reverse curls, which work your lower tummy, again for two sets of 15.
Lastly, some stretching is added. Post-workout stretching is important to bring your muscles back to pre-exercised state.
So, try to find somewhere convenient near you and get yourself going, it’s Boot Camp time girls… and I’ll have to do it myself now that my holidays are over!
Keep happy and healthy,
Georgina
xxxx
