Spring is here and that might mean a fun spring break or vacation is quickly approaching for you! How exciting! Until you realize you aren’t quite as in shape as you’d like to be to rock those new bikinis or fancy outfits. If you only have a few weeks, here’s a plan to help you exercise and get the confidence you desire for your upcoming trip.
If you really want to get in shape, try to commit to at least a 3-week plan doing a mix of cardio and strength training, 5 days of the week for at least 30 minutes each day (no more than 70 minutes a day). Cardio will help you burn calories and strength training will help you build strength, tone and prevent injury.
For week one, aim for cardio 5 times a week and strength training 3 times a week. Here are some strength training exercises you can try.
Choose weights that aren’t too heavy for you but are a little bit of a challenge. You can start with 3-5 lbs. and move up in weight as you get stronger.
Try 3 sets of 12 arm exercises including (if you’re unsure how to do these properly, ask a trainer or look up a video on Youtube):
- Tricep extensions
- Bicep curls
- Upright row
- Overhead press
Some great body weight cardio exercises are:
- Reverse lunges
- Toe touches
For week two, start amping up the intensity. Try a slightly longer workout, heavier weights and try 3 sets of 15 for your arm exercises. Just remember, don’t push yourself to the point of exhaustion or injury. Ask a professional for help if you are not sure what exercises you can do without injury, especially if you’ve had past injuries.
For week three, again, increase the intensity and the number of pounds you are lifting if you can.
Remember that diet plays a big part too. Eat lots of healthy proteins and fats. Think natural and avoid processed foods, especially gluten, sugar and alcohol. If you want a flatter, more toned tummy, you definitely should cut out any foods that contribute to bloating and weight gain like soda, candy and beer. Try to remember to “eat the rainbow” which means including lots of different colored fruits and vegetables in your diet. Drink lots of water too, especially when you are increasing the intensity of your workouts.
Where are you going on vacation or spring break this year? Share with us about your trip and what you are doing to feel your best for your vacation!