Fitness on the go

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You've worked hard to develop a respectable level of fitness and now you see your summer holidays looming and think, "Can I find the time to keep this up?" Or you've just begun a particularly busy time at work and you wonder, "Can I get by with less?" The answer is YES! While it's true that your body operates best when you regularly push it to overload or challenge it, you can back off on the big program for short periods of time and adopt a maintenance program when time or facilities are lacking.

These six go-anywhere exercises can keep you on track until you've got more time, and they're also great starters for fitting fitness into your summer!

1. Walking lunge (quadriceps and gluteals)

Click here for step-by-step directions with images.

This is a travelling lunge, so hopefully you have little fear of looking silly in public. Don't worry, they're so effective they're worth it!

1. Stand tall with feet together, step forward with your right leg and drop down into a lunge so that both knees are at 90 degrees and your body from hip to head is tall (no forward slouching).

2. Bring your left leg through (standing tall as you walk through) and continue to walk forward, drop down into a second lunge, and so on and so on, travelling across the office or the park as you go.

3. Stay tall in your upper body, and work through the walking lunges without wavering in balance or posture. Your legs will feel the effort after 10 to 15 lunges. Keep going until you fatigue. If you have knee problems, try not to dip down so far.

Challenge: Add a little power by pushing off on the front leg as you bring the back leg through. It's a powerful skipping motion with a little less speed. Do as many as you can before fatigue affects form.

2. Hip bridge (hamstrings)

Click here for step-by-step directions with images.

You won't see much movement in this isometric hamstring exercise, but it will stabilize and strengthen those muscles as well as your butt and lower back. Keep your abs tight throughout the set.

1. Lie on your back with hips elevated. Ensure knees are at approximately a 90-degree angle. Dig your heels into the floor and feel your hamstrings contract.

2. As you hold, try elevating your hips a few inches and lower back to the start, or try lifting one leg off the floor at a time.

Perform 15 to 20 reps or work until fatigued. Keep hips elevated and heels pressed to floor throughout.

Challenge: On a hard surface, place a towel under each foot and rather than remaining static, pull your heels toward your buttocks and then back out to an extended position. Try 10 to 12 reps, or continue until fatigued.

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