Our personal picks!

Summer travel: the perfect blend of adventure and relaxation. But while we share the excitement of exploring new destinations, maintaining a fitness routine can often take a backseat. That’s where our handy travel workout tips come in! By incorporating quick and effective exercises that can be done anytime, anywhere, you’ll not only stay on track with your fitness goals but also feel energised and ready to seize the day. Allow us to share with you our bite-sized workouts that can be your secret weapon for staying fit and fabulous on the fly!

In addition to our travel-pocket exercises, we share with you some of our personal favourite travel tips that we have taken from the team at Barre Series. These tips help us  maintain a wellness and health focus while travelling and avoid feeling overindulged while feeling energised throughout the day.

Words from Catie Miller’s Quick and Effective Travel Workout!

‘This is a home-based workout that you can do in your living room with very little equipment. When you start out, I would suggest using a steady surface, such as a chair, a wall, or a breakfast bar, to help keep you balanced. When you’re ready, all these exercises can also be performed freestanding, although this will require more core strength and good balance.’

KNEE LIFTS / Up to 2 sets of 8 reps

Stand with your feet hip-width apart and your arms reached out in front of your shoulders in the first position. Brush your right leg out in front of you, bringing your thigh and knee towards your chest. Keeping your back straight and arms strong, continue this movement, alternating leg lifts with a steady rhythm and pace.

Advancement: Work through the same exercise series with added weights (0.5–1 kg weights are great).
Cardio challenge! Swing your arms in opposition and add a hop to increase your cardiovascular challenge!

PLIÉ TO CURTSY LUNGE / 8–16 reps on each side

Stand with your legs open to a wide second position. Make sure your feet are naturally turned out and your arms are stretched out to the side from your shoulders. Cross your foot behind, keeping it turned out, bend both knees in each position and bring your arms to first. The working leg is moving as the supporting leg is anchored into the floor. Ensure your arms are moving from second to first as you transition into the movements.

Advancement: Continue for another 8–16 reps. Deepen your curtsy, hinge forward, reaching one arm long towards the floor as the other arm reaches in opposition above your head.
Cardio challenge! To finish, take your curtsy straight to a passé (toe to knee), adding a hop at the top before you place it back down into curtsy. Feel and embrace the hamstring and quadriceps burn!
Tip: Keep a proud chest, square shoulders and hips, and even weight on both feet.

SECOND POSITION PLIÉ / 2 sets of 8 on each side

Standing centre or side-on to your chair, open your feet wider than your hips to second position with your arms stretched out to the side from your shoulders. Plié all the way down into second position, pressing through your feet and ensuring your knees are laterally rotated out from the hip. During the plié, focus on lifting your abdominals in and up. As you stretch your legs, press through your feet, squeezing the backs of your legs (glutes and hamstrings) as you return to your starting position.

Advancement: Add a relevé (this is a classical ballet term that means ‘raised’: it describes the action when a dancer rises up and stands on their toes) at the top of the move to create instability and test your core.
Cardio challenge! Continue with the plié to relevé series, adding a jump at the top and softly landing through your feet into a deep plié.
Extra challenge: Try all three levels back to back to increase your heart rate. Try slowing it down or picking up the tempo!

FIRST TO SECOND POSITION PLIÉS / 8–16 reps

Carrying on from the second position pliés, alternating legs, step your outside foot back in to join your heels together in first position. Continue this action 8–16 times, working on stepping out to a wide second position with your toes turned out, knees wrapping back, and your heels pressing into the floor.

Advancement: Once your rhythm and technique is set, you can advance by taking large jumps from first to second position. Focus on landing softly through your feet and keeping your chest proud. This will have your legs burning in no time!

PASSÉ WITH LUNGE BACK / 2 sets of 8 reps each side

Begin at an angle turned slightly in to your chair. Starting with your feet in the first position, bring your outside leg to passé (toe to knee). Plié deep into your supporting leg, reaching 

your leg behind you towards the floor into a lunge as you hinge forward and reach your arm overhead. Straighten the supporting leg as you draw the working leg into passé and your arm back to first position.

Advancement: Add a relevé on your supporting leg as you bring the working leg into passé. Repeat for 2 sets of 8 on each side.
Cardio challenge! Continue the advancement series and add a hop at the top, landing softly through your working leg. Try all three levels back to back to increase your heart rate and work up that sweat!
Tip: Focus on maintaining a neutral spine, especially as you extend both arm and leg.

TRICEP KICK BACKS / 8–16 reps

Standing in the centre of the floor with your feet together, hinge forward from your hips, and extend one leg behind you to a lunge. Ensure your weight is forward into your front leg and the back leg is straight with little weight placed on it. Square off your hips and shoulders. Reaching both arms behind, above your hips, with your palms facing each other or upwards, bend and extend the arms, keeping your elbows lifted. The bend is small. Concentrate on extending your arms to engage the triceps fully.

Advancement: Add a full range lunge, driving your back knee towards the floor when you bend your arms and straightening your legs when you extend your arms.
Cardio challenge! Continue with the lunge/tricep kick-backs and add a lift of the back leg off the floor. Think about extending the leg longer, not higher, to activate your core and glutes for an added burn! Hold your leg and arms off the floor for your final balance!
Extra challenge: Try all three levels back to back to increase your heart rate. Try slowing it down or picking up the tempo!

Focusing on health and wellness while travelling can create a more balanced and positive experience. Here are some of our beloved tips and tricks:

Hydration Focus: Encourage refillable water bottles to stay hydrated throughout your travels. Hydration is essential for overall health and well-being.

Nutrient-Rich Snacks: Packing snacks like nuts, seeds, dried fruits, or protein bars for on-the-go energy. 

Physical Activity Opportunities: Opt for activities that promote movement and enjoyment, such as hiking, biking, or exploring new cities on foot. Focus on the joy of movement rather than burning calories.

Mindfulness Practices: Invite mindfulness exercises such as deep breathing, meditation, or yoga to help stay grounded and present during your travels. 

Cultural Exploration Through Food: Try local cuisine and enjoy new foods without guilt or restriction. Savour the flavours and embrace the cultural experience rather than focusing on the calorie content.

Rest and Relaxation: Don’t forget the importance of rest and relaxation during travel. Prioritise sleep, take breaks when needed, and engage in activities that promote stress relief, such as reading, listening to music, or spending time in nature.

Connection and Socialisation: Connect with others during your travels, whether it’s through meaningful conversations with locals or bonding experiences with fellow travellers. Social connection can have a positive impact on mental and emotional well-being.

Sun Protection: Reminder to protect your skin from the sun’s rays by wearing sunscreen, hats, and sunglasses. 

Cultural Immersion Activities: Explore activities that allows you to immerse yourself in the local culture, such as attending festivals, visiting museums, or participating in traditional ceremonies. 

Gratitude Practice: Cultivate gratitude by reflecting on the positive aspects of their travels. Keep a travel journal to jot down moments of appreciation and reflection, fostering a mindset of gratitude and positivity.