A simple plan to use during your vacation

Holidays…finally arrived!

The well-deserved rest, which we all look forward to and adore.

Time for the beach, pool and relaxation, but this does not mean that we stop taking care of our health, and we just need to spend a short period of time during this break, to do a little exercise and feel better physically and psychologically.

Especially because all that hydration and eating (yes...those snacks, with lots of food and drink mixed in) that we do during this period, end up having their consequences.

So, I'm going to explain some exercises that you can do anywhere and make the most of the good weather that is usually around. Please note that it is not advisable to do them during the hottest hours of the day.

To start, it is always a good idea to warm up, for example, by running or walking for 10 to 15 minutes. If you feel comfortable skipping rope, you can do it for 5 minutes.

Training Plan

• Number of circuits: 3x
• Execution time: 12/15 repetitions
• Rest time: 10 to 60 seconds (always respect your body)
• Combine exercises to work your entire body during training

Legs

1st exercise: Squats

Let's start in the simplest way, we use the door frame at home, a post/tree in the street, something to serve as support.

We stand in front of it and rest our hands at stomach level. The feet should be aligned with the width of the pelvis, the torso straight and the shoulders relaxed.

Para iniciarmos o movimento descendente, começamos por nos sentar ‘no vazio’, até os braços esticarem, o rabo deve ir para baixo, não para trás, os joelhos devem estar alinhados com os pés.

Pressure on your heels, as if pushing the floor, without ever lifting them. Look down, keeping your head aligned with your neck and torso.

In the ascending phase, put pressure on your heels again, now contracting your glutes, your head looks forward again and you should end up in the initial position, as shown in the images.

I recommend starting with support, once you have mastered this phase, you can then move on to squats without support.

2nd exercise: Step Up

This exercise requires a high and stable surface, a step/wall.

We support one of our feet on this surface, pressing the heel and only then the rest of the foot (exactly as if we were going to climb a step), contracting the glutes and abdominals, until the supporting leg is fully extended.

During the movement, we flex the knee of the opposite leg, as shown in the image.

When descending, we first place the tip of our foot on the ground and then the rest of our foot, always contracting the thigh area. We alternate the supporting leg, in order to work both.

We can do it in a simpler way, without flexing the opposite knee.

Chest

1st exercise: Arm extensions (or push-ups)

We lie on the floor, hands aligned with the chest and slightly wider than the shoulders, looking down, keeping the body always aligned.

Tiptoes on the floor and start with arms stretched out (if you feel pain/strong pressure in your joints, you should not stretch them out completely).

Then we will flex our elbows to the side, until we reach the maximum amplitude we can (downwards) and return to the starting position.

To make things easier, we can raise the place where we rest our hands, for example on a bench or a table.

2nd exercise: Funds

Using an elevated surface, place your hands on the surface, more or less shoulder-width apart. Legs at 90º and contract your abdominal area.

We will flex the elbow to 90º (more or less, depending on the case) and return to the starting position.

We can put our feet on a bench if we want to make it a little more difficult.

Back

1st exercise: Prone raises

This exercise should be done on a bar, placing your hands on it, in a position slightly wider than your shoulders.

We start with the body stretched out and aligned. We do the lift, bringing the body closer to the bar, generally it should be until the chin reaches the height of the bar, however, if you can't do it, don't force it and go only as far as you can.

Once we reach this level, we return to the starting position, calmly and in a controlled descent. We must always try to keep our body as stable as possible.

2nd exercise: Single-leg row

Using a doorframe/wall at home, or even a street lamp, for example, we will stand in front of it and grab it with one hand, more or less at stomach level.

The feet should go further forward (towards the pole) to make it more difficult and further back to make it easier.

We start with the arm extended and flex the elbow, pulling ourselves towards the support surface, then return to the starting position, always controlling the movement. The back should always be straight, contracting the abdominals and glutes.

At the end of the repetitions, we switch arms.

Abdominal

1st exercise: Trunk flexion

We lie down and place our hands crossed behind our head, serving only as support for the head (relieving pressure on the neck), not to help with the ascent.

It is not necessary to flex your torso too much, as long as you feel your entire abdomen contracting.

Do controlled breathing, exhaling when we go up and inhaling when we go down.

2nd exercise: Front Plank (hold for as long as possible)

Lying face down and looking at the floor.

We support ourselves on our forearms (elbows under our shoulders) and the tips of our toes (or knees to make it easier).

Keep your back straight by contracting your glutes and abs.

3rd exercise: Inverted Abdominal

Lying on your back, hands at your sides and head resting on the floor.

Place your legs at 90º and then flex your thighs, bringing your knees towards your chest, contracting the entire rectus abdominis area, especially the lower portion.

Back-lumbar

1st exercise: Lumbar Extensions

We start by lying face down, with our arms extended and our legs extended.

Then we calmly raise the upper part of the trunk and legs, supporting only the navel area on the floor.

2nd exercise: Shoulder Bridge 

In this exercise we lie down with our legs bent, our feet should be aligned with our pelvis and our arms should be alongside our torso, with our head supported.

We tense our abdominals and glutes, projecting our pelvis upwards (feet, shoulders and arms must remain in contact with the ground).

We maintain tension in this position for 3 seconds and calmly return to the starting position.

Finally, I wish you all excellent training and a great summer, take care of your health and, if possible, be accompanied!

If you have any questions, please do not hesitate to contact us.

Photos by Bruno Gonçalves.

[author image=”https://ginasiovirtual.com/wp-content/uploads/2015/08/Miguel-Brito.jpg” ]Miguel Duarte de Brito

Personal Trainer / Physical Exercise Technician at TagusPark Health Club gyms and CentralFitness Cascais

Bachelor's Degree in Physical Education and School Sports

Email: [email protected]; Facebook: www.facebook.com/PTMiguelBrito; Instagram: En_Miguel_Brito[/author]