I love a sunrise fitness session, especially on holiday and especially when I train for core and balance.
A holiday is a great chance to relax, recharge the batteries and reconnect with the things that mean the most to us. They are also a great opportunity to start a new fitness programme or commit to a new lifestyle to improve our wellbeing.
For many people holidays now mean fitness and this segment of the travel market has seen rapid growth over the last five years. Yoga, weight loss, bootcamps, crossfit and surfing holidays can now be booked as wellbeing travel packages.
If you don’t want to book a themed fitness holiday and prefer to do your own thing at your own time there is an alternative.
The Rooboard was specifically designed for portable fitness and strength training. It is a perfect size for carry on luggage. You can also use it in almost any location from your hotel room to beautiful ocean sunrise backdrops.
These videos were filmed on holiday in Playa Blanca, Lanzarote in the marina shortly after sunrise. Beautiful location to perform the four of the best exercises for core strength and upper body strength you can take on holiday.
Upper and Lower Abs Workout – 4 Exercises
The upper and lower abdominals are in fact just one muscle – the rectus abdominis muscle. But, the way we train this muscle has a different effect on the final look of the muscle. A full extension of the abdominis muscle while exercising is very important in achieving this.
The V-Sit position places a greater strain on the lower portion of the abdominals to hold the body in this position. The Rooboard also creates instability which forces the core muscles to engage.
By isolating the abdominis muscle first and then performing targeted exercises for the ‘upper’ and ‘lower’ abs you will build a strong core and if your body fat is low enough – the washboard or six pack abs look.
Use one or two pads with the Rooboard dependant on your strength level and perform these four exercises.
1. Crunch (pulse keeping the legs bent at the knee and use your lower abs to push your knees directly upwards)
2. Straight leg raise
3. Knee tucks
4. Static (balance) crunch – hold for as long as possible
Reps: As many as you can!
Dynamic Chest Workout – 4 Exercises
Functional and explosive chest strength is vital for surfing and other sports that require a balance and strength combination.
The Rooboard replicates the instability of a surfboard during the pop-up phase and isolates the muscle groups used. By strengthening these muscles in isolation you eliminate imbalances and increase muscular symmetry.
There are four exercises. As in all bodyweight routines you need to perform as many repetitions and sets as possible.
1. Press and side step
2. Press and reach
3. Tricep press to wide press (feet stay in the same position)
4. Drop press