Some suggestions to keep you on track while you are away on holidays. Ideally this program is performed 2-3 times per week.
***Remember when undertaking any form of rigorous exercise to first obtain medical clearance.
This is not to be used as a replacement for supervised exercise instruction***
4 x Bananas, 1/1.5 or 2L bottle of orange juice,
1 x water bottle, towel and plenty of enthusiasm.
a. Find a row of trees and alternate the following movements between each, fast walk to slow jog. (can use the banana’s placed 10m apart.
b. Side step leading with the left leg to bananas, when you reach bananas side stepping with the right leg back to start.
c. Placing water bottle on ground on the right hand side of the body, take a step back and extend your right leg over the top of the water bottle back behind your body, back to the starting position, repeat x 3.
d. As above except stand to the left of the water bottle, take
a step back and repeat as above.
1. To set up will need to use all the bananas, so leave one banana at the start then place the 2nd, 3rd and 4th banana every 10-15 paces.
a. Run to the first banana, touch the ground with the left hand and run back touching the ground with the right hand. Run to the second banana touching the ground with the left had, running back touch the ground with the right hand.
Finally run to the last banana, touch the ground with the left hand, running back and touch the ground with the right hand.
b. Repeat above exercise except perform either 20-30 star jumps or 5-15 x burpees, depending on your level of fitness at the 2nd, 3rd and 4th banana.
2a. Using the orange juice bottle as a weight, usually they come with a nice little handle or you can use a litre of water. Holding the juice in the right hand perform a walking lunge with the bottle in the right hand and the right leg forward, continue alternating with the left leg moving the water bottle over to the left side. Keep alternating until you get to the first banana.
At the first banana holding the orange juice out with straight arms perform 20 squats, continue performing walking lunges to the third banana, once again doing 40 squats and continue walking lunges to the last banana and while holding the water bottle out perform 50 squats.
b.Alternating lunges back except this time performing 5 x pulses on each leg.
Find a gutter or a park bench, holding the juice in the right hand, leaving the left leg on the bench stepping down with the right leg, tap the right leg on the ground.
Now step back up while thrusting the juice bottle with the arm with straight arms up in the air. Do not place directly right arm above your head (only at 45 degrees to your shoulder).
Repeat depending on level of fitness x 30/40/50 times. Swap legs.
Perform x 10 /15/20 dips
Perform x 2 push ups either against a tree, on your knees or on your toes and then immediately perform a squat.
Repeat x 10.
a. Standing tricep
While standing, place your left hand on right shoulder, using your right hand, move your left elbow towards your back
Straightened left arm moved across body so left arm rests below the chin, using your right arm, bend at the elbow
and move your right arm across your chest
Stand perpendicular to a tree/wall, straighten your right arm bending at 90 degrees at the elblow. Looking over your left shoulder, turn away from the tree/wall
d. Quadricep/ thigh
Using a tree/wall for support, bend your knee while grabbing your heal and gentle move your heal towards your butt, keeping the knees together at all times, look straight ahead.
getting into a lunge position, bend your front knee while keeping your rear heal on the ground
Place your right heal onto the ground while keeping your hips facing forward, keep your knee in neutral position.
Laying on back while bending both knees, move your left heal over to your right knee, place both hands around your right knee and gentle move towards the chest
h. Adductor/groin, sitting on ground, soles together, interlace hands and place elbows on inner thighs, lean forward.
**Please note this is only a suggested exercise plan and is based on you having a reasonable understanding of the listed exercises.
Failure to perform any of the aforementioned exercises correctly may lead to injury.
If at any point you experience any form of pain, please cease the exercise immediately**