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Healthy Travel: Workout while in Paradise

If you've chosen to escape the cold this winter break by travelling to a warmer climate, you can still keep up your fitness routine even if your accommodation doesn't have a gym attached. While it's extremely tempting to give up your usual workout regime and take up the "sit by the pool" and "drink your calories" relaxation option, you'd be shocked by how great you'll feel after a refreshing workout session.

You don't even need any equipment for this hour long routine. Find a patch of grass, lay down a towel or head down to the beach and get your sweat on. It's a great way to start your day in tropical paradise and will have you feeling a little less guilty when you have your third Lava Flow of the day.

This workout is in eight minute segments with a two minute break between each "round" of exercises. It's under the "AMRAP" principle where the goal is to do "as many reps as possible" within the allotted time frame. You cycle between the exercises as many times as you can within the eight minutes, keep count for yourself.

Set up a timer on your phone to keep yourself on track and modify where necessary.

The workout:

Warm-up: Sprints (Run for 10 seconds, ten seconds break) x 8

Part 1 : 8 MINUTES

4 Burpee Broad Jumps

12 Star Jumps

36 Skater Jumps


Part 2 : 8 MINUTES

20 Jump squats

40 Push-ups

60 Sit ups


Part 3 : 8 MINUTES

16 Jump Lunges

32 Burpees

64 Mountain Climbers

Make sure to get a good stretch in afterward as your thighs and arms are sure to be a bit sore.

Tip: If you want to take a break from listening to your usual playlist, set up your "DIY gym" near the ocean. The crashing waves are actually quite motivating and a great relaxation component when you need to remember to connect to your breath.

This fitness routine is sure to help you #keepmoving and keep motivated over your winter break. Even if you're not in paradise, escape the cold and get your sweat on at home with this "anywhere, anytime" workout.

You can share your experiences with the workout with us on Instagram, Twitter or Facebook and tag it with #keepmoving or @RCPhysio so we can see how you did!

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