Your Spring Break Joy

Going away this Spring Break? Squeeze in the most JOYful vacation workout possible! JoyRide master instructor Mackenzie Pretty shared her top three spring break workout options with us. Read on!

Your Spring Break Joy Mackenzie Pretty.jpg

1. Take Your JOY with You!

Don’t leave your JOY at home this vacation! Luckily, we can now stream JoyRide Cycle classes live or on-demand, from anywhere in the world. All you need is a bike (check out your hotel gym!) + any device (tablet, smartphone, computer or smart TV) + www.FORTË.fit. Use our special spring break promo code: JRSPRINGBREAK for ONE YEAR of FORTË access for just $79! FORTË streams not only JoyRide classes, but boutique fitness classes from studios all over the country -- from Boxing to Yoga to Dance. Check out my Cycle classes LIVE every Friday at 8:45 a.m. or on-demand on my FORTË instructor page.

2. When in Doubt, Tabata.

We know first-hand that JoyRiders like intensity and improving their fitness levels and TABATA is the answer. Tabata is proven to be the single most effective type of "high intensity interval training” (otherwise known as HIIT) with remarkable results for fitness improvement and weight loss.

After a 4- to 5-minute warm up, you will go as hard as you can (100% maximum intensity) for 20 seconds followed by a 10 second recovery. And repeat! These drills are repeated for four minutes, with one minute of rest, for eight rounds.  

The following workout is the perfect vacation + Tabata recipe. It’s effective and gets you working hard for a short period of time!

 

Dynamic Warm-Up (5 minutes):

  • Alternating Ankle Grab

  • Alternating Toe Touch

  • Walkout

  • Squats

  • Jumping Jacks

Repeat 2x, 30 seconds / exercise.

 

Tabata Drill #1 (Upper Body):

4 rounds per exercise, alternating, for a total of 8 rounds

  • Push-ups

  • Tricep Dips

20 seconds as many reps as possible + 10 second recovery

 

Tabata Drill #2 (Lower Body/Cardio):

4 rounds per exercise, alternating, for a total of 8 rounds

  • Jump Squat (Modification: regular squat, don’t leave the floor)

  • Split Jump or Jumping Lunge (Modification: alternating reverse lunge)

20 seconds as many reps as possible + 10 second recovery

 

Tabata Drill #3 (Core/Cardio):

4 rounds per exercise, alternating, for a total of 8 rounds

  • Burpee + Star Jump

  • Mountain climbers 

Burpee Modification: plank + step your feet back one at a time

Star Jump Modification: jumping jack

20 seconds as many reps as possible + 10 second recovery

Cool Down (5 min):

Hold 20 seconds / stretch.

  • Shoulder rolls

  • Standing toe touch with feet wider than hip distance (center, right + left)

  • Quad stretch (right + left)

  • Downward dog

  • Overhead reach (reach to the center, right + left)

Now hit the beach, sauna, pool… whatever fun you have planned for your day!

3. REST

Just as important as it is to take a vacation from work to rest your mind… it can be just as important to rest your body. We physically and mentally work really hard at JoyRide and challenge our bodies with every pedal stroke. Taking some time off during vacation allows your muscles to rest, heal and RECOVER. Recovery is vital for your body to continue making progress! So don’t stress if you aren’t motivated to workout on vacation. There are plenty of other ways to stay active without overdoing it, like swimming, walking, hiking and biking. EnJOYing your vacation and recovery time will recharge you mentally and physically so you are ready to get your JOY on full speed ahead when you get home!

Bon Voyage!