5 TIPS ON MAINTAINING FITNESS LEVELS DURING VACATION
This is a squat exercise holding your weighted bag. Stand with your legs shoulder-width apart with your toes pointed slightly outwards. Hugging and holding your bag, squat down to a level where your hamstrings are about parallel to the floor. Keep your lower back straight, with chest thrust outward the entire duration. Breathe in as you squat and breathe out as you come back to the standing position.
Do three sets of 12-15 reps each.
2. Single-arm rows
Stand with the left leg forward, and right leg back. Hold the bag handles with your right hand. Extend the right arm forward and pull back to perform a rowing motion. Do three sets of 12-15 reps for both arms, alternating your legs’ position.
3. Transfer the bag
Holding the bag handles with the right hand, perform a back lunge taking the right leg back. Next, transfer the bag from the front, legs together, and perform the same on the left side. Do three sets of 12-15 reps for both legs.
4. Push-up with tap-ups
Place the bag on the floor. Perform a push-up and as you come up tap the edge of the bag with the opposite hand. Do three sets of 12-15 reps.
5. Overhead transfers
Hold the bag securely over the right shoulder. Draw a semi-circle with your arms as you transfer it to the left shoulder, and squat down simultaneously. Repeat on the other side. Do three sets of 10 reps each.