10 minute workout: holiday fitness

With this 10 minute fitness routine, you can keep in shape while you’re on holiday

These four simple moves will work your arms, legs and buttocks, in the privacy of your hotel room, so no chance to get home from your holiday more curves than when left.

HOW TO DO IT

Warm up with a few minutes of star jumps or go for a quick run along the beach, and then make each move one after another. Once the circuit is complete, repeat two more times, before cooling off with arms and legs extended, ensuring that you have every move for at least 20 seconds. After that, just enter your sarong and sunscreen and go enjoy the sun.

Complete three sets of each circuit, taking a rest as possible between each.

Split Squat
Reps: 10 each legWork: the thighs, hamstrings, lower and center
Standing a few feet in front of a chair or bed and extend your right leg behind you so that your toes are placed on the seat. Keep your hips and torso straight and square shoulders, slowly lower into a slot in which you drop the right knee on the floor.
When the knee is placed around two or three inches above the ground, push down on the heel of his left foot and return to the starting position.

Triceps on the chair
Reps: 15Work: the triceps and shoulders
Sit on the edge of a chair or bed and place your palms down the side of the thighs, fingers gripping the edge.
Place your feet on the floor in front of you, with your knees bent. Then, keeping your arms straight, shuffle forward until her hips and bottom are in front of the chair
Bend your elbows and lower your hips until your arms are parallel to the floor. Then press the start.

Squats with a towel
Reps: 20Works: Core, legs, buttocks, shouldersand the top
Stand with your feet slightly wider than shoulder width apart, feet parallel.
Take a rolled towel with your hands shoulder width apart, and rise above so that your shoulders are in line with your heels.
Bend your knees and push the bottom as you squat down as far as possible, without letting your knees extend beyond your toes. Push through your heels to return to standing.

Freehand pushups
Reps: 5 each armWorks: shoulders, arms, chest and core
In a press top middle position, with your knees on the floor, place your hands under your shoulders, fingers forward and putting a hand on a book or other large object. Bend the elbow, chest floor descent.
Engage your heart and spend the heels of your hands to straighten your arms and return to the starting position. 

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