April 26, 2012 @ 12:30 PM

 

Hi guys,

It's already the end of April, which means the summer is just around the corner and I'm sure many expat families are beginning to make plans for their summer vacation.  It's not uncommon that routines get thrown out the window while on holidays, but if you get into the habit of exercising daily, even if it's just for 10 minutes, there's a good chance that you'll still be able to maintain your routine and not come back from your vacation feeling guilty for eating too much and not moving enough.  So if you haven't started exercising, now is the time to start!

Today's workout is a perfect start for anyone as I also show beginner variations towards the end of the video. It's a full body routine that also includes cardio and core work.  Perform each exercise 10 times before moving onto the next one and keep repeating the circuit until the time runs out. So if you only have 5 or 20 minutes to spare, you're in control!

Always remember to warm-up and stretch afterwards. The workout details are below:

 

Workout Details:

Set your Gymboss Interval Timer to 10 minutes (or as much or as little as you need).  There are 4 different exercises and you will perform 10 repetitions for each exercise before moving on to the next one in the circuit. Keep repeating the circuit until the time runs out.  Take a quick sip of water if you need to in between each exercise, but remember that the clock is ticking. Here is the sequence and more details: 

 

Exercise Details: **Remember to activate your core in each exercise by sucking in your belly button towards your spine and breathing throughout the range of motion.

1. Elbow Plank Side Steps x 10 reps: This exercise targets the core and shoulders.  Make sure that you keep your stomach tucked in to prevent your lower back from sinking. And try to keep your body neutral by avoiding lifting your bum up into the air. Every side step counts as 1 repetition.

2. Push-Up to Side Jumps x 10 reps: The push up targets the chest, shoulders, triceps, and core. The jumps add a cardio element. Every push-up counts as 1 repetition.

3. Walking Fwd Lunges: This is a great exercise to shape and tone your legs and buttocks.  Keep your chest tall and make sure that the bending knee does not pass the front toe.  Every lunge counts as 1 repetition.

4. Walking Bwd Lunges: Same as above.

Enjoy!

Regards,

Bernadette Abraham
Your Fitness Professional

Neither Bernadette nor anyone associated with BernaciseMe.com will be held responsible or liable for any injury sustained while performing these exercises. Always consult with a physician before starting an exercise program.