Spring Break…

It’s that time of year when if you’re like most from Michigan you just may be heading south to sun, sand, & warmer weather OR you head out west to the slopes for one final ski/snowboard trip of the season!   Either way it’s a break from the normal routine.

No matter where your travel takes you don’t let your workouts go to the wayside. Keep moving even if you don’t engage in your normal fitness routine. Instead take a walk or run on the beach.  Try walking lunges in the sand.  Take an outdoor yoga or boot camp class. Go swimming, surfing, kayaking or paddle boarding.  Hit the fitness center in your hotel or condo for a quick 30 minute cardio &/or strength session or seek out a local gym or boutique studio.  Of course hit the slopes if the snow is your destination.

Now there are always those moments when you just need something pre-planned, or what I like to call, “a coach in your head” right? Myself included.  Let me help out with those moments when you want something quick yet effective and don’t have any equipment, try this body weight high intensity interval training (HIIT) workout  - all you need is YOU, a little space, a towel, and water (and maybe the ocean as your backdrop).

Complete each exercise listed below for 45 seconds/ then rest for 15 seconds prior to the next move.  (*if you are short on time and/or need a bit less try 30 seconds on/15 seconds off and if you wish to dial it up, try 60 seconds on / 15 seconds rest).

1. Plié squat
2. Forearm plank (turn into plank jack to add intensity)
3. Mt. Climbers
4. Squat jumps/power squat
5. Alternating curtsey lunge
6. Jump lunges
7. Push ups
8. Wall squat
9. Cross climbers
10. Side plank R/then L (either split interval in half for each side or complete each side as its own interval)

11. Complete 2 or 3 rounds of the above exercises following a dynamic warm up. Be sure to cool down and stretch following the workout, in addition to hydrating and fueling the body.  Keep in mind that all exercises may be completed without jumping, always at a controlled pace, and say no to any exercise that does not work for your body.   DO remember, your body = your workout, you control the intensity knowing each day may be a little different!  Most importantly, be kind to your body- move & breathe with grace, strength and compassion.

Complete 2 or 3 rounds of the above exercises following a dynamic warm up. Be sure to cool down and stretch following the workout, in addition to hydrating and fueling the body.  Keep in mind that all exercises may be completed without jumping, always at a controlled pace, and say no to any exercise that does not work for your body.   DO remember, your body = your workout, you control the intensity knowing each day may be a little different!  Most importantly, be kind to your body- move & breathe with grace, strength and compassion.

Lastly, no matter if you have a stay-cation or head out of town, be safe, have fun and continue sweating! (plus don’t forget that sunscreen☺)

Xo,

Jen