Written and Programmed by Celeste Chandler, CPT, IFBB Wellness Pro
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
Spending time in the gym while on vacay can feel a bit stifling when the great outdoors has so much to offer. So we’re giving you the tools to take training anywhere this summer. This full-body workout will do the trick—it’s quick and can be done wherever your heart desires without pulling you away from your vacay plans for too long. Simply allot 15-20 minutes per day, and to avoid working the same two muscle groups two days in a row, try doing this workout every other day.
Because this is a HIIT workout, all 5 exercises will need to be completed back-to-back. Once you’ve completed the circuit, take a 60 second break before you repeat it. Aim to complete 15-20 reps of each exercise 3-4 times.
EQUIPMENT NEEDED
Booty-band, a yoga mat (substitute for green grass or a sandy beach if desired!)
Reverse Lunge to Knee Drive
FOCUS: Core, Glutes, Quads & Hamstrings
Expert Tip: Keep a neutral spine and maintain stabilized knee positions.
Start with feet shoulder width apart then step back and lower into a reverse lunge. Shift your bodyweight onto your front leg and push through the heel of your foot while bringing the back leg towards your core. Drive your knee that was positioned in the back of your lunge towards your core while hopping off of the front foot. Repeat 10 times with the same leg before switching to the other.
Level Up: You can hold dumbbells, wear a weighted vest, or use ankle weights to really increase the intensity.
Banded Squat Jumps
FOCUS: Core, Glutes, Quads & Hamstrings
Expert Tip: Keep a neutral spine, reset your stance after every jump, and practice soft landings to reduce the pressure on your knees and ankles
Start with your feet shoulder width apart while the booty-band is around both thighs (slightly above the knee) then lower yourself into a squat position. Push through the soles of your feet and jump. Repeat 15-20 times.
Level Up: Add 2-3 pulsed squats before each jump.
Plank with Shoulder Taps
FOCUS: Arms, Chest & Shoulders
Expert Tip: Keep a neutral spine, keep your core contracted, and take the time to reset your position before alternating hands for shoulder taps.
Start in a plank with your hands placed shoulder width apart. Make sure you keep a neutral spine and contract your core. Raise one hand off of the ground, shift your weight into the opposite hand, and tap the shoulder of the arm that is on the ground. Alternate hands for a total of 20 times.
Banded Squat Side-Steps
FOCUS: Legs & Glutes
Expert Tip: Keep your chest up to prevent you from leaning forward. Take wide enough steps to maintain or increase the tension of the booty-band.
Stand with your feet wider than shoulder width apart while the booty band is around your thighs just above your knees. Once you’re secure in your stance, lower your hips to the ground into a squat. Take a horizontal step with one foot and follow with
the other. Take 15 steps leading with the same foot and then switch to the
other for another 15 steps.
Level Up: Combine this exercise with the jump squats. Do 10 banded-
squat-side-steps leading with one leg, 10 squat jumps, 10 banded-squat-side steps leading with the opposite leg and then 10 squat jumps.
In & Outs
FOCUS: Core
Expert Tip: Contract your core by pulling your bellybutton towards your spine, and tuck your chin in when you’re leaning back to avoid straining.
Start in a seated, upright position on the floor with your knees bent, feet flat on the ground about shoulder width apart. Keeping your upright seated position, place the tips of your fingers on the ground beside your hips to help with balance. Draw your knees into your chest and contract your core then lean back and simultaneously extend your legs out in front of you. Repeat 15-20 times without stopping.
Level Up: Try doing it with one leg going in and out at a time. Alternate between them for a total of 20 reps.
