VACATION WORKOUT

Like me, you can stay strong while on vacation, or during our class break, by doing the following workout twice a week. All you need is a resistance band, and a mat or towel. Put on some good music, and get going! Once you get back to class, you'll be glad you did!

SQUAT/LUNGE SEQUENCE: (weights optional)

• Narrow Squat 8x
• Wide Squat 8x
• Plie Squat 8x
• Stationary Lunge, facing R, L leg back 8x

Repeat, but in reverse order, pulsing 8x each

Calf Raises 24x

Repeat Squat/Lunge Sequence, but on Stationary Lunges, face L, with R leg back.

Arabesque 8x each leg


UPPER BODY SEQUENCE:

10 reps of: (down/up/down/hold - 1 rep, up/down/up/hold = 2 rep, and so on)

• Bench Push-Ups
• Bench Triceps Dips

12 reps of:

• Band Bicep Curls
• Band Lat Pulldowns R, L
• Band Scap Squeezes
• Band Overhead Presses R, L

Repeat this Upper Body Sequence a total of 2-3 times, then do the following:

OUTER/INNER THIGH, GLUTE & HAMS SEQUENCE:

Loop band around R foot, do up to 24 reps of:

• Side Lying Leg Lifts
• Donkey Kicks (all fours)
• Straight Leg Glute Presses (all fours)
• Side Lying Inner Thigh Lifts

Repeat with loop around L foot.

Core Sequence:

• Hover Plank (30-60 secs)
• Side Plank Hip Lifts, R (hold hip lift for 5 secs, lower to floor & rest for 10 secs, repeat 5-10x)
• Hover Plank (30-60 secs)
• Side Plank Hip Lifts, L (as above)
• Pilates Single Leg Extensions (16x or until fatigued)
• Pilates Criss-Crosses (16x or until fatigued)

Be sure to warm-up before starting, and stretch afterwards, and you're good to go!