Enjoy This Go-To Exercise Routine That Packs in a Suitcase
Summer vacation season is nearing, and while we could all use a little R&R, it doesn’t mean we have to throw our healthy habits out the window. As a mother of two, I look forward to relaxation whenever I can get it, but taking care of myself involves more than just laying around on the beach. I’m a firm believer in incorporating mindful movement and healthy practices into my daily routine even when I’m “off” in order to fuel my soul and support my health on a daily basis. I love incorporating an easy exercise routine while traveling.
As certified personal trainer, and the founder of digital fitness app Emily Skye FIT, I want you to know that even the shortest of workouts done from a hotel room can still be effective and help you stay on track while you unwind. Imagine returning from a relaxing getaway (or adventurous getaway!) and feeling not just refreshed, but a bit more flexible and agile.
So rather than committing to an hour-long workout every day, I suggest taking it slower, and using exercise to connect to your body. Now’s the time to turn inward, have some fun, and reset from daily life – after all, you’re in vacation-mode, remember?
You don’t need to go to the gym to get fit. You don’t even need to go outside, but changing up your scenery on vacation could inspire you to move in a way you didn’t expect. Wherever you are, all you need is some floor space, and your body. Nothing else!
My Vacation Non-Negotiables
- My FIT app, which includes daily workouts and meditations to help me incorporate mindfulness and movement into my day.
- Healthy snacks for being on the go – like the below make-ahead trail mix recipe that I’m loving!
- Sunscreen! And sunglasses.
- A good book.
- 20 minutes to myself to move my body.
Trail Mix Ingredients
- 1/3 cup (1 1/2 ounce) whole almonds (roasted)
- 1/3 cup (1 1/2 ounce) pistachios
- 4 tbs (1 1/2 ounce) goji berries
- 2 1/2 tbs coconut flakes
- 1 1/2 tbs pumpkin seeds (pepitas)
- 1 ounce 70% dark chocolate (or dairy free alternative) chopped
Here are 6 steps for some easy, “pack in your suitcase” moves for a small-space workout you can do in under 20 minutes.
1. High Knees
Great to start with as a warm-up exercise, high knees will get your heart rate going and stretch and strengthen your hip flexors, quads and glutes.
Another great move to warm you up and get your cardio pumping.Burpees work your whole body and improve strength and endurance.
Lunges will target your quads, glutes, hamstrings, calves, and major core muscles. Do any type of lunge, mixing it up each time, including reverse lunges, jump lunges and curtsy lunges.
4. Low-Plank to Push Up
A combination of a push-up and a plank, which targets your abs, lower back, triceps, glutes and quads and is fantastic for strengthening your core. Don’t forget to keep your core engaged, maintaining a steady pace as you move up to extended arms, and back down to your elbows.
5. Squat Jumps
An explosive, powerful movement that targets your glutes and legs. From a squat position, stand and spring up off your feet to jump up into the air, and land back down again softly and smoothly into a squat.
6. Bicycle Crunches
Instead of plain crunches, try doing bicycle crunches, which gets your heart rate up and targets your upper and lower abs, and sculpts your glutes and quads at the same time.
Keep Up with Recovery in Your Exercise Routine While Traveling
For rest and recovery days, I have begun incorporating yoga into my exercise routine while traveling and at home–in order to better connect with my mind and body. Yoga is perfect to bring with you on vacation because it doesn’t require anything but you, your mat, and willingness to stretch yourself.
See below for a warm and gentle yin yoga session created with the help of Emily Skye FIT yoga instructor, Michelle. More on the Emily Skye FIT app!
Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial.
Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.