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Exercise tips for travellers this Easter long weekend

Andene Thomson, founder of Healthy Girl and one of SA’s leading health and fitness personalities, shares some easy-to-do exercises while travelling this Easter.

“You may be heading out of town for the holidays, but you don’t need a gym full of equipment to keep fit and healthy. Along with a rigorous run or walk, these are my top choices for easy-exercising while I travel. I have chosen to enhance them with my new Healthy Girl theraband, but they can also be done without it,” says Andene.

Banded Squats

Banded Squats
  1. Place your band just above your knees.
  2. Start in a standing position and place your feet, shoulder width apart.
  3. Make sure to engage your core and maintain a natural arch in your spine.
  4. Keep your head facing forward, chin up with eyes fixed ahead.
  5. Bend your knees and push your hips back as you “sit” down into the squat position.
  6. Keep your back upright and chest out.
  7. Push through your heels to return to your starting position.
  8. Repeat the movement for allocated amount of reps.

Banded Reverse Lunges

Banded Reverse Lunges
  1. Place your band just above your knees.
  2. Start in a standing position with your feet next to each other.
  3. Make sure to engage your core and maintain a natural arch in your spine.
  4. With your right foot, take a step backwards.
  5. As you step backwards, bend your left knee until it’s at 90° and lower your right knee until it’s bent at a right angle.
  6. Push back up through your left leg’s heel, engaging the glute muscle and return to starting position.
  7. Repeat the movement for allocated number of reps per side.

Banded Mountain Climbers

Banded Mountain Climbers
  1. Place your band just above your knees.
  2. Start in a high plank position – arms straight and legs extended behind you.
  3. Make sure to engage your core and ensure that your shoulders, hips and feet are in alignment (this stance must be maintained throughout).
  4. Bring your right knee towards your chest and then move your leg back to your starting position.
  5. Repeat the movement on the other leg and continue to alternate legs for allocated number of reps per side.

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