This is a great workout for when you need to exercise at home or in your hotel room while on vacation.


  • Timer App – I use Intervals Pro, its free and very simple to use.
  • Yoga mat – optional

  • Set the app for 20s, 30s, 40s, then back down (40s, 30s, 20s) for each exercise with a 10 second rest period in between.

Inch worm – hits core, shoulders and arms

  • Stand with feet hip width apart
  • Hinge from your hips and walk your hands out as far as you can go
  • Hold the plank for a second
  • Step your hands back to your toes and repeat

Squat to Lunge – hits legs and booty

  • Stand with feet hip width apart and ensure your knees never go over your toes as you lower into your squat and come back up
  • Lunge back with your right leg, then lunge back with your left
  • Repeat squat/lunge sequence

Plank and Roll – hits full body

  • Plank actively lifting body off the floor by spreading fingers out and pressing the floor away from you with your hands
  • Keeping shoulders over wrists, roll back and forth, holding for a few seconds each way
  • If this is too difficult, move down onto your elbows

Crab Walks – hits the outer hips

  • Sit back into a squat, ensuring weight is in your heels and knees are behind your toes
  • Walk sideways one way for the first half and the other way for the second half