1. The Plank Complex

The Plank conditions all the muscles of the core for anti-hyperextension, which protects your lower back and conditions you to support heavier loads.

The plank complex combines the standard front plank and rotates into the side plank. The goal is to hold each position for 20 seconds. So in 60 seconds you would have completed one front plank and one side plank on each side.

Try this from 3 minutes all the way to 10 minutes

2. The Squat

The squat is a great exercise to condition the quads, hamstrings, glutes, lower back and core. Depending on your desired outcome we recommend everyone uses full range of motion, where your hamstrings cover your calves at the bottom position, and push back up off the heels.

Varying your stance from a narrow one, which will be more quad dominant, to a wide open sumo style will stimulate the adductors and give you a nice stretch.

The knees are allowed to go over the toes as long as there is no pain, and the toes are in line with the big and middle toes. (Not collapsing in)

3. The Split Squat

The split squat is a really useful exercise to stretch the hip flexors, and really load the quads, hamstrings and glutes. Balance and control are very important to do this exercise effectively.

The front knee is the “driver” and should lead the rest of the body down in an escalator like fashion. (Not straight up and down which is a more classical lunge.

4. The Single Leg Deadlift

The single leg deadlift is very good at stretching the hamstrings and activating the glutes. It is also good for challenging your balance.

Lead with the back heel first (on the leg that will swing back up).

Use a water bottle or something heavy to load the exercise.

5. The Muscle up (Or Kneeling push up and Bench Dip)

This is a particularly advanced exercise, but if you are strong enough to do pull ups or dips, then you should absolutely do this exercise. Find a tree or bar to try them and get lifting.

If however you are not yet strong enough to do this (which most of us are not), then I would suggest doing kneeling push ups and bench dips.

6. Wall Angels

Wall Angels are excellent at improving scapular mobility, strengthening the postural muscles and working the external rotators.

Stand with your feet about 1 foot away from the wall, keep your lower and upper back as flat against the wall as possible throughout the movement, keep your elbows just above 90 degrees parallel to your shoulders, pin your wrists up in an L Shape against the wall and slowly slide down the wall two to three inches and come back up, making sure the elbows and wrists do not move from their starting position.

7. TRX body rows

Although I have suggested only exercises that you need minimal to no equipment for, the TRX is a good bit of equipment for holidays if you have somewhere to attach it. You can perform many different exercises, but my favourite us the body weight row.

Lean away from the anchor point (The closer your feet the harder it is), and pull yourself up making sure to squeeze the shoulder blades back and down, whilst keeping the elbows relatively tight to the body.

An example of a bodyweight workout may be

A1- Bodyweight squat, 3 sets, 25 reps, 3010, rest 10 seconds

A2- TRX Rows, 3 sets, 25 reps, 3010, rest 30 seconds

Next pair

B1 Single leg deadlift, 3 sets, 15 per leg, 3010, rest 10 seconds

B2 Kneeling push ups, 3 sets, 15-20, 3010, rest 30 seconds

Last pair

C1 Plank complex 2 sets, front 20, side 20, other side 20, for 3 mins, rest 10 seconds

C2 Wall angels, 2 sets, 20 reps, 2010, rest 30 seconds