My group fitness class is on summer vacation like me—here’s the exact workout I’ve given them to stay fit
All you need is some space and an exercise mat
My exercise classes don’t run over the summer break because too many people are on vacation and for those with children, childcare can be tricky when school is out. But many of my clients worry about the six-week break without having a consistent fitness plan.
Some find they lack the motivation to work out consistently when they’re by themselves, which is why they love the accountability group exercise provides.
Some are new to exercise and don’t feel confident about what to do at home, so for them, I’ve created a seven-move home workout that can be done anywhere.
It’s bodyweight by design so it can be done on vacation without having to worry about finding a gym or fitness equipment. It’s also good for beginners who might not yet have invested in any home fitness kit.
It’s a full-body routine that will keep you moving over the summer, wherever you are.
How to do the workout
Perform the following eight exercises as a circuit. Take a 20-second break between exercises, and once you've completed one round of the exercises, rest for one minute. Complete three rounds in total.
The workout in brief
- Squat x 8-10
- Reverse lunge x 8-10 each side
- Self-resisted biceps curl x 8-10 each side
- Floor triceps dip x 8-10
- Bird dog x 8-10 each side
- Plank x 10sec
- Glute bridge x 8-10
Exercise guides
1. Squat
Reps: 8-10
- Stand with your feet shoulder-width apart and your toes slightly turned out.
- Engage your core.
- Push your hips back and bend your knees to lower until your thighs are parallel to the floor, keeping your chest upright.
- Pause, squeeze your glutes, then push through your heels to return to standing.
2. Reverse lunge
Reps: 8-10 each side
- Stand with your feet hip-width apart and your hands on your hips.
- Step your right foot back and bend both knees to lower with control, keeping your front knee directly above your foot.
- Pause when your right knee is just above the floor.
- Push through your left foot to return to standing.
- Repeat on the other side, alternating sides with each rep.
3. Self-resisted biceps curl
Reps: 8-10 each side
- Stand with your feet hip-width apart and arms by your sides.
- Clench your right fist and place your left hand on your right forearm.
- Bend your right elbow to raise your right fist to your right shoulder, pressing on your right forearm with your left hand to create resistance.
- Slowly reverse the movement to the start, still pressing on your right forearm with your left hand.
- Complete all the repetitions on one side, then repeat on the other side.
4. Floor triceps dip
Reps: 8-10
- Sit on the floor and place your hands on the floor behind you, fingers pointing forward.
- Engage your core and lift your hips.
- Bend your elbows to lower your hips, tapping your butt on the floor.
- Push through your hands to extend your arms and lift your hips.
Form tip: Keep your shoulders down throughout the move.
5. Bird dog
Reps: 8-10 each side
- Start on your hands and knees with your shoulders over your hands and your knees under your hips.
- Extend your right arm forward and your left leg back, creating a straight line through your body.
- Keep your hips level with the floor and avoid twisting from side to side.
- Pause briefly at the top of the movement, then return to the starting position and repeat on the other side.
6. Plank
Time: 10sec
- Start on your hands and knees with your shoulders over your hands.
- Step both feet back then lower onto your forearms, forming a straight line from your head to your feet.
- Engage your core and squeeze your buttocks to avoid letting your hips drop or rise.
7. Glute bridge
Reps: 8-10
- Lie on your back with your knees bent and feet flat on the floor.
- Slowly raise your hips, engaging your lower core and squeezing your buttocks at the top of the movement.
- Hold briefly then return to the starting position with control.
