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Quick Workout Ideas
Occasionally we need to do a quick workout at home or during holidays.
Here are some ideas to get you started.
Skipping & bodyweight circuit
Skip for 100 rope revolutions
10 squats
10 pushups
10 burpees (or starjumps)
Repeat 10 times
Hotel room pyramids
5 pushups (on floor or leaning on counter)
5 lunges on each leg
5 situps (feet hooked under bed if necessary)
Jog on the spot for 2 minutes
For the next set 10 pushups / lunges / situps and 2 minutes jog
Next set 15 of each and 2 minutes jog
Keep adding to the pyramid for the desired workout time (say 15-20 minutes)
The 100 challenge
Choose any exercise - squats, pushups, vertical jumps, burpees etc.
Set a goal to complete 100 repetitions and record the time (including rest breaks).
Next time you perform it (later that day or another day) try to beat the previous time.
If skipping is used for the activity, make it 1,000 rope turns.
If the plank is chosen - just time how long you can hold the position.
Outdoor play gym
Most towns have a walking track with childrens play gyms or exercise stations.
Everyone walks straight past the exercise stations - what a waste!
The exercise stations have descriptions of suitable activities - go hard with these and complete 2-3 circuits at each station.
Use the run (or fast walk) to the next exercise station as the recovery.
Fun run / walk mixed interval training
Outdoors in a park, on the beach or on a walking track - pick a landmark off in the distance. For example a power pole. Make a commitment to run hard to the marker then pick another one that you will jog or walk to.
Mix up the distances and intensity - sprint/jog/sprint/walk etc.
Go with a partner and have a bit of a race - the fastest runner does starjumps at the marker until the second person arrives.
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