Holiday hustle: Five quick exercises to stay fit wherever you land
When the holiday season rolls in, routines get busy and workouts can easily slip off the radar. But staying active doesn’t have to mean packing gym gear or squeezing in full-length sessions. Whether you're unwinding on the beaches of Nassau, catching up with family in Kingston, or recharging in Turks & Caicos (or wherever Bahamasair takes you), this quick, equipment-light workout is designed to keep you moving, feeling strong, and soaking up every moment of the season.
WHAT YOU NEED
All you need is your body, a loop resistance band (optional), and 5–10 minutes. Let’s get to it!
THE CIRCUIT
Complete each move for 30–45 seconds. Rest 15 seconds between exercises. Do 2–3 rounds total.
1. Squats (band optional)
Targets: Glutes, quads, hamstrings
Start with your feet shoulder-width apart. If you have one, place your loop resistance band just above your knees. Lower into a squat, keeping your knees pressed out against the band, then drive through your heels to stand tall.
No band? No problem, just use body weight and focus on control and depth.
Pro tip: Pretend you’re sitting back into a beach chair — chest up, core engaged.
2. Side steps (band optional)
Targets: Hips, glutes (especially gluteus medius)
If you have one, place the loop band around your lower thighs or ankles. Get into a shallow squat, then take 8–10 slow, controlled steps to the right. Reverse the movement and step left. Keep tension in the band the whole time.
Pro tip: Keep your hips low and don’t let your knees cave in, embrace the burn!
3. Modified press-ups (knees down)
Targets: Chest, shoulders, triceps
Start in a high plank position, then drop your knees to the ground for a modified version. Lower your chest toward the ground, keeping elbows at a 45-degree angle. Push back up strong.
Pro tip: Keep your core tight and avoid arching your back. Need more challenge? Try a full push-up variation with knees off the ground.
4. Plank hold
Targets: Core, shoulders, posture
Rest on your forearms or hands in a plank position. Option: keep your knees on the ground to modify. Engage your core, squeeze your glutes, and hold.
Pro tip: Imagine balancing a coconut on your back, don’t let it fall!
5. Glute bridge hold (band optional)
Targets: Glutes, hamstrings, lower back
Lie on your back with knees bent and feet flat on the ground, with the band placed just above your knees if you have one. Press through your heels to lift your hips, squeezing your glutes at the top. Hold for 30 seconds. For extra spice, pulse at the top.
Pro tip: Push your knees out against the band to keep tension and get that booty working!
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