As many of us load up into cars, trains and airplanes for the final vacation of the summer, our fitness routines are left behind at home. According to celebrity fitness trainer, Josh Holland, this is a big mistake. Having worked with some of the biggest names in the business including Diana Moldovan, Oscar Isaac, and Josh Groban, Holland says it’s easy to squeeze in fitness on the go using just your body and things you have in the hotel room.
Here, he shares his insider tips:
Push-up to Bird Dog Extension
Get into a push-up position with you chest on the floor and hands flat on the ground at chest level. Keeping your core tight and glutes squeezed, press yourself up to a full plank. Then, extend one arm straight forward while lifting the opposing leg. Drop the arm and leg and return to the bottom position. And repeat by alternating sides.
Modification: try this on your knees
Squat to Kick
From a standing position with your feet hip width apart, start the squatting motion by sitting your hips back and arms forward to counterbalance the motion. Bend your knees as your hips go back while keeping your core engaged and upper body erect.
Push through your heels and squeeze your glutes as you rise out of the squat position. Then, simply lift one knee and extend the foot in a quick snapping motion called a front kick. Try your best to kick with the ball of the foot or with a flat foot while keeping your hands in the protective face guard position.
Repeat by going back into the squat and alternating sides.
Plank to opposing knee tap
Start in a modified plank position on elbows and forearms with legs in a wide stance. Reach with one hand to touch opposing knee. Your hips should pike a bit (go upward) as you go into the reaching motion. Settle the arm back to the start position and switch sides
Move your body like a pendulum by leaning forward on one foot with the other leg fully extended behind you with glutes engaged. Make sure your arms extend straight forward with your thumbs up to help create a slight external rotation at the shoulders. While balancing on one foot, reach your arms behind your back in a wide sweeping or swimming motion so that your hands touch. Then, take your hands to the start position by sweeping forward and coming together in front. Stand tall and repeat on the other side.
Squat Jack Burpees
Lower yourself into a squat position by sitting your hips back and arms forward. Then, explode out of the squat position by pushing through your heels and fully extending the hips. Do a complete jumping jack in mid-air with your arms and legs as wide as possible. Land softly into a squat position. Repeat!
Modification: Squat to jumping jack without explosive component or mid-air jumping jack