The fun of summer holidays doesn’t mean your fitness has to take a dive.

The fun of summer holidays doesn’t mean your fitness has to take a dive.

Virgin Active’s Biokineticist of the year, Grant Whaits, says you can focus on five short and effective exercises to keep you in shape this festive season. The exercises can be done in club using a step and if you’re away and unable to get to your club, take them outdoors and use a park bench or something similar. So there’s no excuse to lose your fitness edge!

1. Single Leg Step Ups – Place one foot on top of the step (this foot stays put the whole time). Step up raising the opposite trailing leg up to 90*, then lower yourself back to the ground. Do this continuously as fast as possible for one minute. Do two sets on each leg to lift your heart rate and burn your thighs and butt. For an extra challenge carry something heavy while doing this exercise.

2. Incline Push-ups and Knee Lifts – Place your hands on the step, shoulder width apart. Take your knees out straight behind you. Do one push-up then lift each knee in turn towards the opposite shoulder. Do two sets of 20. For an added core workout, slightly elevate your hip height and pelvic tilt, flattening the hollow up your lower back.

3. Tricep Dips with added knee straightening’s – Face away from the step, sit down and place your hands close to your sides on the edge of the step then float yourself forwards off the edge. As you start doing the tricep dip, extend one leg out straight. Do 20 repeats while holding the left leg straight out, then repeat with the right leg.

4. Explosive Squat Jumps – Stand facing the step, move down into a fairly comfortable low squat position and then jump up onto the step. Return to the original starting squat position in a slow controlled manner. Do this for two sets of 20 jumps. .

5. Walking lunges, with added burpies – While you’re walking do some lunges with an added burpy twist. Keeping your back straight up and your tummy muscles braced, do a lunge making sure you bend your back knee. After 10 lunges, do two quick burpies. Aim for 10 sets of 10 lunges and two burpies.

And for those spending their festive season with a Virgin Active Health Club nearby, it’s good to know that all members have access to a wide range of clubs in the December holiday period.