0203 816 0985 Let's talk. We're open Mon-Fri 9am - 6pm We're open Mon-Fri 9am - 6pm
With that hotel reservation booked and holiday wardrobe growing off the rails, it’s time to focus on your fitness and start feeling getaway ready. Our exclusive workout from qualified PT, Alon Pinhas, will have you hitting your fitness goals and whether it’s burning off those last few calories, toning up your muscles or just feeling generally healthy, you’ll feel ready to grab your suitcase. The best part? This pre-holiday routine can be done at home with no equipment, and if the British weather is treating you, grab a yoga mat and head outside to enjoy a sun splashed workout. Alon even has tips to stay healthy and fit throughout your holiday, a legitimate challenge when faced with exquisite food and tempting tipples. 

Alon says, "If you do this workout combined with a healthy diet, you’ll tone up and lose fat. Your general fitness will 100% improve too!"


PRE-HOLIDAY WORKOUT 

Step one is to stretch, which Alon says is key. “Always start your workout with a few minutes of stretching to loosen up those muscles and to reduce risk of injury. I would recommend starting with dynamic stretches rather than static stretches just to get the blood pumping in order to warm up your body. 

“An example of this would be holding out your arm, making sure its straight in front of you and then kicking/lifting your foot up with a straight leg to reach that arm. This a great example of a dynamic stretch for your hamstrings.”
 

Exercise 1: 15 Squats


Stand tall, chest out, shoulders back, and stick your backside out so you have a slight curve on your lower back. Feet shoulder width apart. Then squat and make sure your knees don’t go over your feet and put the pressure on your heels rather than on your toes, so you don’t fall forwards. Some people may even stick a chair behind them to sit on or to touch with their gluteals. 
 

Exercise 2: Plank


This is one of the best exercises for your core. Once again get onto your forearms and toes/ball of feet. Your elbows should be directly under your shoulders. Lock your knees, squeeze your thighs and glutes, relax your head and neck and squeeze your abs by drawing your belly in towards your spine. Do this for as long as you can, but try with 30 seconds first. Try and do this work out without gaps in between each exercise. 
 

Exercise 3: Jogging on the spot for 20 seconds


Lean your upper body slightly forward, bend your knees slightly and start jogging as quickly as you can in the same spot. 
 

Exercise 4: 10 Press ups


Your arms should be in line with your shoulders, keep your legs straight and your lower back to your neck aligned. Keep your head straight looking down at the floor and drop your chest to floor until it almost touches. If it does touch, even better! 
 

Step 5: 30-Star jumps


Use the power in your lower legs to lift yourself off the floor.
 

Exercise 6: 10 Military press ups


Once again, get into the classic press up position. This time, your job is to drop onto your forearms, but keeping the rest of your body in the same aligned position. Once you’ve dropped onto your forearms you should find yourself in a plank position. You then return into your press up position and that is one military press up completed. 
 

Exercise 7: 10 Lunges (on each leg)


Lunges are almost like squats, except you work each leg separately. Your back alignment needs to be the same, however this time you need to take a big lunge forward and let your groin drop down and then slowly get back up. Most of the pressure should be on your front foot. 
 

Exercise 8: 15 Crossed leg raises 


This is a great exercise for your abs, and mainly the lower abs. Lay on your back, legs straight and while trying to keep your back fully straight on the floor, raise your legs and move them up and down, alternatively. Do not allow your legs to rest on the floor in between reps.  
 

Exercise 9: 20 sit ups


Lay on your back, bring your knees up so your feet are flat on the floor with your toes facing forwards. While tensing your abs, lift your back which should be straight towards your knees and slowly bring it back down. Focus on lifting from your stomach muscles to ensure you are working the correct part of your body. 
 

Exercise 10: 10 Burpees


Last but not least is this well-known exercise, great for burning fat and increasing fitness levels. How to do a burpee: Crouch down and place your hands in front of your feet, jump and extend both feet back (so you find yourself in a press up position), jump back in to that crouched body position you were originally in and then get back up to jump as high as you can aiming to reach the stars! This works all parts of your body. 

Last but not least is this well-known exercise, great for burning fat and increasing fitness levels. How to do a burpee: Crouch down and place your hands in front of your feet, jump and extend both feet back (so you find yourself in a press up position), jump back in to that crouched body position you were originally in and then get back up to jump as high as you can aiming to reach the stars! This works all parts of your body. 

If at first this seems like too much exercise, simply alter this plan according to your fitness levels and build up your reps each day.

“If you’re very fit, adjust the intensity by adding more reps or time to the workout and if you’re less fit, maybe try and give yourself a slightly longer rest after each round. I would recommend starting with 30 seconds and then working your way up to as long as you can hold.

“Working out with a partner, friend or family member can also be more enjoyable and an opportunity to motivate one another.”
 

DURING YOUR HOLIDAY 

  • Alon recommends trying to get in as many steps as you can. It doesn’t need to be anything too intense; it could simply be choosing to walk around instead of getting taxis whenever you can. This way you get to enjoy the views, improve your suntan while not completely abandoning your fitness. 
  • Eat healthy throughout although don’t shy away from treating yourself. To feel good on holiday, Alon suggests reducing sugary foods and white carbs, and to stick to wholegrains and lots of vegetables.
  • Water is key for hydration and energy levels and we often mistake being hungry for being thirsty. Alon recommends aiming for at least two litres a day and drinking 20-minutes before you eat rather than mid meal.  
With a quick and easy workout suitable for all ages and abilities to be done in the comfort of your own home, there really is no excuse. And once you feel beach-body ready the next step is to make sure you have a stunning stretch of sands to wander. Not booked your next getaway yet? Call 0203 816 0985 or enquire here to speak to our expert team of personal travel managers and start designing your next trip to a world of luxury. 

This routine is by Alon Pinhas, a qualified personal trainer available for home and outdoor sessions. To find out more click here or email alonpinhas_1997@hotmail.com for any enquiries. 
Ellena Rowlin

Ellena Rowlin is a Content Writer

RELATED POSTS