6 Quick and Effective Vacation Workouts

Dumbbell Thrusters

1. Hold a pair of dumbbells in front of your shoulders with bent elbows. Feet should be in your squat stance (see the description for “Air Squats” or “Dumbbell Squats” above).
2. Initiate the squat by pushing your hips back, then bend your knees as you lower yourself down as in a normal squat. Make sure your torso remains upright. Do not allow the dumbbells to pull you forward .
3. As your return to a standing position, explosively press the dumbbells overhead. Make sure your biceps are by your ears in the overhead position and that your legs are straight.
4. Lower the dumbbells to your shoulders and repeat for the given number of repetitions.

High Knees

1. Begin jogging, either in place or over a short distance.
2. Drive one knee up toward your chest and quickly return it to the ground. Follow immediately with the opposite knee.
3. Continue alternating for the given number of repetitions.

High Skips

1. Begin by standing with feet together, arms at your sides.
2. 2. Bend your knees and jump, moving your feet apart until they are wider than shoulder-width. (You should be on the balls of your feet.) At the same time, raise your arms all the way overhead.
3. 3. Maintain a slight bend in your knees as you jump your feet back together and return your arms to your sides. Repeat for the given number of reps.

Jumping Jacks

1. Begin by standing feet together with arms at your sides.
2. 2. Bend your knees and jump, moving your feet apart until they are wider than shoulder-width. (You should be on the balls of your feet.) At the same time, raise your arms all the way overhead.
3. 3. Maintain a slight bend in your knees as you jump your feet back together and return your arms to your sides.

Jump Squats

1. Stand with your feet shoulder-width apart.
2. Start by doing a regular squat, then engage your core and jump up explosively.
3. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Lateral Lunges

1. Stand with your feet hip-width apart and make sure you have about two to three feet of space on either side of you.
2. Step sideways a comfortable distance, 2 or 3 feet, with one leg. Plant the heel of the lunging foot and keep the foot of the non-lunging leg pointed forward.
3. Sit back into the lunging leg to create a definite crease in your hip. Keep your weight in the heel.
4. Push off the heel of the lunging foot to bring feet together to the standing position. Repeat on opposite side and alternate for given number of repetitions.

Lunges (Reverse)

1. Stand with feet shoulder-width apart, torso upright with arms hanging straight at your sides.
2. Take a slow, controlled lunge backward with one foot.
3. Lower your hips so that your front leg becomes parallel to the floor. At this point your right knee should be positioned directly over your ankle and your front foot should be pointing straight ahead. Your left knee should be bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
4. Push through both feet to straighten your legs. Bring your left foot back to meet your right in the starting position. Repeat on the other side, and continue alternating for the given number of repetitions.