Vacation Workouts for the Smart and Dedicated

Don’t let your vacation bust your fitness progress. With these workout tips from Anna, you can stay fit and enjoy some R&R. Just remember to save time to stretch after each workout.

1. The Hill Workout (Find a hill about 50-100 meters in length)
Warm up at the bottom of the hill with this short routine:
·     15 Jumping jacks
·     15 Squats
·     15 Side bends (Reach left arm over head and bend to the left, repeat on right)
·     20 Knee tucks (Pull knee to chest to stretch the gluteus, alternate left and right)

The Circuit:
·     Run hill at 50 percent max effort, 20 squats at the top of the hill, walk or jog to the bottom.
·     Run hill at 50 percent max effort, 20 jumping jacks at top, walk or jog to the bottom
·     Run hill at 75 percent max effort, walk or jog to the bottom
·     Perform 30 walking lunges up the hill, walk or jog to the bottom
·     Run hill backward to the top, walk or jog to the bottom
·     Repeat this circuit 1-4 times as it suits your fitness level.

2. The Hotel Room Workout
Warm up in your room with this short routine:
·     10 Shoulder circles (forward and backward)
·     15 Side bends
·     20 Skips in place

The circuit:
·     20 Jumping Jacks
·     20 Jump Squats (or stationary squats)
·     20 Pushups (regular or modified)
·     10 Yoga pushups (hands directly under shoulders, bring elbows straight back)
·     15 Reverse Lunges on each leg
·     20 Bridges (lying on back, keep knees bent, feet flat on floor, lift hips toward sky)
·     30 Bicycle Crunches (Pressing low back into the floor, lift shoulders and bring opposite elbow to knee)
·     30 Sidewinders (seated with knees bent and slightly leaning back, bring shoulders and arms to the left and right of your midline.
·     Repeat this circuit 1-3 times as it suits your fitness level

3. The Beach Workout
Warm up on the beach with this short routine:
·     15 Jumping Jacks
·     15 Squats
·     15 Side bends
·     10 Shoulder circles (forward and backward)

The Circuit:
·     Run or jog at 50 percent full speed for about 50 meters
·     Perform 15 squat jumps (or stationary squats)
·     Run or jog back at 50 percent full speed about 50 meters
·     Perform 15-20 push ups in the sand
·     Perform a plank on hands or elbows for 1 minute (as tolerated)
·     Run or jog at 75 percent full speed for 50 meters
·     Perform 20 junges, 20 jumping jacks
·     Run back at 75 percent full speed about 50 meters
·     Repeat this circuit 1-3 times as it suits your fitness level

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips at www.bridalbodiez.com.