WEIGHT TRAINING WHILE YOU'RE TRAVELLING
For an express weight training session on holiday, use your suitcase. You can control the weight to vary the difficulty of the effort. The contents will force you to constantly control your balance: the more you use your muscles, the more they develop. At the same time, you will be burning fat.
Create your own temporary gym. Here's your challenge! Perform these 4 exercises in the form of a circuit, spending 1 minute on each exercise. Stick to a recovery time of 15 seconds between each exercise. When you have completed the entire circuit, repeat it 5 times.
EXERCISE No. 1: JUGGLING
• Targeted muscles: the muscles of the arms and shoulders. • Exercise: stand up with the feet more than shoulder-width apart and pointing slightly outwards. Place the suitcase in front of you so that the suitcase handle is within reach. Bend your knees and tilt your chest forwards. Grab the handle of the suitcase with your right hand, pull it up to your chest by lifting your elbow upwards. Then let it go and catch it with your left hand. Repeat the same movement with the other side. • Breathing: breathe in deeply as you grab the suitcase and breathe out as you lift it. • Safety instructions: do not arch your back and keep your shoulders low throughout the exercise. Cushion the drop of the suitcase with your legs. Keep your legs loose. • Repetitions: repeat the exercise for 45 seconds.
EXERCISE No. 2: SQUATS
• Targeted muscles: mainly the quadriceps, glutes, hamstrings. • Exercise: stand up with your legs slightly bent and feet more than shoulder-distance apart pointing slightly outwards. Take the suitcase in your arms at chest level. Then bend your knees and go down as far as you can, pushing the hips backwards. Push on your legs to go back to the original position. Repeat the exercise. • Breathing: breathe in deeply as you grab the suitcase and breathe out as you lift it. • Safety instructions: look far ahead of you during the exercise. Do not arch your back and keep your shoulders low throughout the exercise. The knees should not go further forwards than your toes. • Repetitions: repeat the exercise for 45 seconds.
EXERCISE No. 3: DYNAMIC PLANK
• Targeted muscles: mainly the abs and legs • Exercise: get into the plank position with the suitcase lying on the floor. Position your right foot in the top handle of the suitcase. Then slide the suitcase along the floor by pulling your knee up to chest level. Return to the initial position and repeat the movement for 45 seconds, without changing legs. • Breathing: breathe in deeply when in the starting position and breathe out as you pull your leg towards your chest. • Safety instructions: keep your body properly aligned throughout the exercise (do not raise your buttocks), lock the upper body in position (shoulders over your hands) and contract the abs to avoid arching your back. • Repetitions: repeat the exercise for 45 seconds.
EXERCISE No. 4: ELEVATION
• Targeted muscles: mainly the shoulders, arms and back. • Exercise: adopt an upright kneeling position. Place the suitcase on your right shoulder with both hands. Then pass the suitcase over your head by straightening your arms and transferring it over to your left shoulder. Repeat the exercise by going the other way. • Breathing: breathe in deeply when in the low position and breathe out as you raise the suitcase with your arms stretched out. • Safety instructions: look far ahead of you during the exercise. Lock the hips in position by contracting the glutes and the abs. • Repetitions: repeat the exercise for 45 seconds.CHECK OUR CROSS-TRAINING RANGE