Your Holiday Exercise Plan

Your Holiday Exercise Plan

As the warmer days approach, many of us start thinking about getting in shape for summer. In this blog post, we'll explore three types of exercises using fitness equipment from our summer collection. These exercises will help you tone your body, build strength, and get ready for this summer!


Bodyweight exercises

1. Push Ups: Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body by bending your elbows until your chest nearly touches the ground. Push yourself back up to the starting position and repeat.

2. Squats: Stand with your feet shoulder-width apart, toes pointing slightly outward. Bend your knees and lower hips back and down as if sitting onto a chair. Lower yourself until your thighs are parallel to the ground. Return to your starting position and repeat.

3. Lunges: Stand with your feet hip-width apart. Step forward with your right foot, lowering your body until both knees are bent at 90-degree angles. Push through your front heel to return to starting position and repeat on the opposite side. 

4. Planks: Lie face down with your elbows directly beneath shoulders and forearms on the ground. Lift your body off the ground, supporting your weight on your forearms and toes, creating a straight line from head to heels. Hold this position for a minute or as long as you can.


Superband exercises

1. Superband Bent-Over Rows: Stand on the Superband and bend forward with your back straight. Hold the ends of the band and pull the band towards your body. Stretch your arms back to the starting position and repeat.

2.Superband Sumo Deadlifts:
Start in an upright, wide stance. Place your feet on the Superband. Bend your upper body straight forward and hold the band. Actively pull the band backward while rotating your upper arms outward. Straighten your upper body by extending your hips and tighten your buttocks in the top position.
3. Superband Front Squats: Stand hip-width apart on the Superband. Place the other end on your shoulders. Cross your hands and keep your upper body upright. Bend your knees as low as possible. Return to the starting position and repeat.


Aerosling exercises

1. Aerosling Diagonal Chop: Stand with your feet shoulder-width apart. Hold the handles and lean away, keeping arms straight. Rotate your torso, bringing handles diagonally across your body towards your hip. Control the movement as you return to start and repeat. Do it for both sides.

2. Aerosling Vertical Rows: Attach the Aerosling to an overhead anchor. Start in a sitting position above the floor with your elbows extended. Row in a vertical line letting your elbows align with the trunk until your body is fully suspended.

3. Aerosling Swimmer: Hold onto the aerosling handles with your arms extended overhead and take a step back into a reverse lunge position. Maintain your body in a straight line for a good position during the arm circles, with elbows semi-flexed during the high level and completely extended at a lower level.


Equalizer exercises

1. Equalizer Leg Assisted Dip: Position the equalizer bars parallel to each other at shoulder width apart. Stand between the bars and grip each bar with an overhand grip. Bend your knees and lower your body by bending your elbows until your arms are forming a 90 degree angle. Push yourself back up by straightening your arms and repeat.

2. Equalizer Inclined Push Ups: Grip the bars with your hands slightly wider than shoulder-width apart. Position yourself at an angle with your body straight and feet on the ground. Lower your chest towards the bars by bending your elbows while keeping your body straight. Push yourself back up to the starting position by straightening your arms and repeat.

3. Equalizer Pull Ups: Hold the equalizer bars with an underhand grip, slightly wider than shoulder-width apart. Engage your core and pull yourself up until your chin reaches the level of the bars. Lower yourself back down until your arms are fully extended and repeat.


Loop Band exercises

1. Glute Bridge: Lie on your back with your knees bent and the Loop Band around your knees. Slowly lift your hips until your thighs and upper body form one line. Return to starting position and repeat.

2. Kicks: Lie on your back with your head and legs lifted off floor. Place your hands behind your head. Alternately bend and straighten your legs. Keep your heels close to floor.

3. Signle Arm Rows: Kneel with one foot in at the front. Put the front foot on the Loop Band. Grab the end with one arm. Bend your elbow and pull the band towards your body. Return to starting position and repeat.


Foam Roller exercises

1. Rolling Plank: Get into plank position and place your forearms on the foam roller. Try to remain in this position for a minute, while rolling your forearms back and forth on the foam roller for a more challenging workout.

2. Crunches: Lie on your back. Place the foam roller between your right knee and right elbow. Apply pressure to both ends of the foam roller. The left leg and the left arm move away from each other at the same time and then back towards each other. Do this movement ten times and then switch sides.


Multiband exercises

1. Crescent Lunge: Put one foot through the last loop of the Multiband. Hold the band with your hands and come into a wide lunge. Bring your hands above your head and tighten your glutes on the side where your foot is behind. Try to tilt your pelvis backwards.

2. Lateral Raise: Stand in the centre of the Multiband and hold the band with your hands. Raise your arms to shoulder height. Keep a slight bent in the arms.

3. Sidewalk: Stand on the Multiband with feet shoulder-width apart. Cross the Multiband in front of your body and hold the ends with your hands. Bend your knees slightly and walk sideways.

4. Reverse Flys: Stand hip-width apart in the centre of the Multiband. Cross over the band and place your hands in one of the loops. Bend your upper body at 45 degrees and raise your hands up to your sides. Keep your elbows slightly bent.

Incorporating a variety of exercises into your fitness routine is key to achieving your summer body goals. With dedication and consistency, you'll be well on your way to feeling strong, confident, and ready to embrace summer!

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