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No need to take a vacation from your fitness regimen just because you’ve decided to get away from it all. You don’t want to lose any of that hard-earned muscle. No worries — all you need are a few key moves to keep yourself in shape from head to toe. This super-quick workout targets many of your major muscles of the lower body and core. Better yet, it does it in minutes. It may not replicate your own weights routine or even mimic a complete total-body routine , but it’s a perfect time-saver when you’re on vacation.
Do all five moves in sequence. If you want to add some heart-pumping cardio — and add to your fat burn — grab a jump rope or do some burpees for time between moves.
Want even more? Go for an early morning run in the sun and then finish off wiht these moves.
Target Muscles: glutes, quadriceps
Setup: Start with your hands on your hips and step your right foot ahead of your left.
Action: Step forward with your right foot and lower your left knee, letting it hover about two inches off the ground (don’t let it touch down). As you do this, ensure that your right knee doesn’t extend beyond your big toe — your right leg should be at at 90-degree angle. Return to the start position and step your feet together. Repeat, leading with your left foot. Aim for 10 to 15 reps on each side.
Target Muscles: quadriceps, glutes, adductors
Setup: Start with your hands on your hips and your feet spaced apart just outside shoulder width. To target your inner thighs (adductors) turn your toes out slightly.
Action: Keeping your core engaged and back straight, lower yourself down as far as you can without letting your knees go beyond your big toes. Hold for a second, then come back up to the start position. Repeat for 10 to 15 reps.
Target Muscles: glutes, lower back
Setup: Lie on your back with your knees bent, keeping your feet aligned with your knees and your arms by your sides.
Action: Press down on your palms, engage your core, and lift your hips into the air, squeezing the glutes at the top of the movement. Hold for 10 seconds. Slowly lower back down, letting your tailbone touch the mat, and then repeat. Do this for 10 to 15 reps.
Target Muscles: core
Setup: Start by lying on your stomach with your elbows bent and hands under your should.
Action: Exhale and press your hands firmly into the mat pressing yourself up into the push-up position. Keep your core engaged and hold for one minute (or longer). When done, slowly lower yourself back down.
Target Muscles: core, abductors, deltoids
Setup: Start by lying on your side, aligning your shoulder and your elbow for support. Keep your bottom leg bent and your top leg at hip level. Engage yoru core and lift your hip off the floor a few inches. Hold for one breath.
Action: From this position, exhale and raise your top leg as high and as comfortably as you can. Hold for one minute (or longer), then repeat on the other side.