Throughout summer many of us may find ourselves ramping up our training schedule. The brighter mornings and evenings encourage us to squeeze in that morning or pre-dinner run and we make the most of the sunshine by taking our yoga practice outdoors. So why should all this fun end whilst we're on holiday? Well, we don't think it should!
Make the world your gym
You may have noticed that we're all about making the world our gym, that's why we made a mat that is fully machine washable, meaning that you can take them anywhere and everywhere we go. Keeping a mat rolled up in our luggage means that we know we always have a platform to support a great workout, wherever we are in the world.
Below are 5 quick mat-based exercises you can do to ensure you keep your muscles strong and conditioned for when you get back to your normal routine. We recommend 3 sets of 10-16 reps of each exercise, or make it a circuit to keep things interesting!
1. Burpees - Full body
From plank position jump both feet towards your chest
Shift your weight onto your feet into a crouching position
Push off the floor into a star jump, or for a more intense exercise, jump bringing your knees to your chest
Plant your hands and jump back to plank
2. Marching hip raise - Legs and butt
Lie on your back
Squeeze your bum to lift your hips up into bridge position
Tighten your glutes and lift one foot off the floor, straightening the leg to a 45° angle to the floor
Place your foot back down and repeat on the other side
Keep your hips high, your knees parallel and lift and lower with control
3. V-ups - Legs and abs
Start lying on your back with straight legs and hands above your head
Engage your core while lifting your arms and feet upwards. Your legs and arms should remain straight creating a V-shape with your body
Lower and repeat
For an additional challenge, don't allow your feet and arms to touch the floor until the end of the set
4. Commandos - Arms and abs
Start in high plank position with straight arms and a straight body
Place one elbow on the floor and then the other, lowering yourself to normal plank poses
Push up onto one hand, then the other hand, returning to the the start position
Repeat, switching which arm you lead with for each rep
5. Torpedo - Upper & lower back
Lie on your stomach
Looking at the mat, raise your head, chest and arms
Push your hips to the floor and squeeze your naval in
Hold for 25 seconds, then lower for 5 and repeat
If you fancy a HIIT workout then take a look at our 2-part blog on killer cardio sets - mix these up with the exercises above to keep your body strong wherever you are in the world.