5 mat-based exercises to do on-the-go - whether you’re jetting off or staying local!
During the summer many of us may find ourselves ramping up our training schedule. The brighter mornings and evenings encourage us to squeeze in that morning or pre-dinner run and we make the most of the sunshine by taking our yoga practice outdoors.
Yet as we take some time off to make the best of our remaining summer holiday time, there is no reason to stop the exercise fun! Our holidays have had a bit of a makeover this year; long-haul, far flung destinations might be off the list but even if you are aiming for a local staycation, or something further afield, you can still enjoy the fun and benefits of exercise.
We believe in making the world our gym - that is why we made a mat that is fully machine washable, so you can take them anywhere and everywhere you go. Keeping a mat rolled up in our luggage means we always have a platform to support a great workout, whether we are at home in the back garden or on a sunny, sandy beach.
Below are 5 quick mat-based exercises you can do to ensure you keep your muscles strong and conditioned for when you get back to your normal routine. We recommend 3 sets of 10-16 reps of each exercise, or make it a circuit to keep things interesting!
1. Burpees - Full body
From plank position jump both feet towards your chest
Shift your weight onto your feet into a crouching position
Push off the floor into a star jump, or for a more intense exercise, jump bringing your knees to your chest
Plant your hands and jump back to plank
Repeat
2. Marching hip raise - Legs and bum
Lie on your back
Squeeze your bum to lift your hips up into bridge position
Tighten your glutes and lift one foot off the floor, straightening the leg to a 45° angle to the floor
Place your foot back down and repeat on the other side
Keep your hips high, your knees parallel and lift and lower with control
Repeat
3. V-ups - Legs and core
Start lying on your back with straight legs and hands above your head
Engage your core while lifting your arms and feet upwards. Your legs and arms should remain straight creating a V-shape with your body
Lower and repeat
For an additional challenge, don't allow your feet and arms to touch the floor until the end of the set
4. Commandos - Arms and core
Start in high plank position with straight arms and a straight body
Place one elbow on the floor and then the other, lowering yourself to normal plank poses
Push up onto one hand, then the other hand, returning to the the start position
Repeat, switching which arm you lead with for each rep
5. Torpedo - Upper & lower back
Lie on your stomach
Looking at the mat, raise your head, chest and arms
Push your hips to the floor and squeeze your naval in
Hold for 25 seconds, then lower for 5 and repeat
