Total Body Blast: A workout fit for any vacation

By Kim Miller and Shannon Dougherty

Summer is approaching fast, and many people are planning a vacation for themselves or their family. Staying on track with your fitness goals while traveling is very beneficial. Vacationing doesn’t necessarily have to detour you from your exercise routine. Wherever you are, try incorporating a quick cardio-and-strength workout into your day. If the weather is nice, head outside and get your exercise done while enjoying your surroundings. When you change the way you view exercise from something you have to do to something you want to do, you’re more likely to be physically active wherever you go.

This do-anywhere total- body-blast workout is ideal for those visiting the beaches or local parks this summer. Set your times for 15 minutes, and do 15 repetitions of each exercise until your time is up. Rest two minutes and repeat the workout if desired.

Star Jumps

Setup: Stand with knees slightly bent and feet shoulder-width apart. Squat down keeping arms bent at your sides.

Action: Jump as high into the air as you can, extending your arms and legs to the sides as you jump, trying to resemble the shape of a star. Repeat for 15 reps.

Step up with Kick

Setup: Stand in front of your bench with feet hip-width apart.

Action: Contract your glutes and step up with one leg. After you find your balance, kick the lifted leg back at a 45-degree angle and squeeze. Alternate legs and repeat for 15 reps on each leg.

Bench V-Ups:

Setup: Sit on a bench with your knees bent in toward your chest, leaning back slightly.

Action: With your hands holding the sides of the bench, extend your legs out in front of you as straight as possible before bringing back to start position. Repeat for 15 reps.

Push-Up with Rotation: 

Setup: Place hands on the bench shoulder-width apart. Step your feet back until there is a straight line from your feet to your hands. Keeping your back straight, bend your elbows and lower your chest toward the bench for a push-up.

Action: As you come to starting position, rotate your body 90 degrees from the bench, fully extending one arm. Return to the starting position and repeat, alternating the direction of rotation. Repeat for 15 total push-ups.

Models: Kim Miller and Jaime Michelle

Photos by Stephanie Heymann, stephanieheymannphotography.com

Clothing provided by Lorna Jane Activewear

Kim and Shannon are the Fit Mom Diet team. They’re nationally published health experts, and they also advocate locally on wellness at fitmomdiet.com.