We met Manos in Mykonos and we decided to follow his exercise routine.
Supposed client: our co-worker Fenia Vracha
Place: our own home
Equipment: a chair, a mat, a resistance band, our body weight and …our good mood!!!!
Are you ready?
Jumping jacks: 3 sets × 20 reps
Squats on a chair: 3 sets × 15-20 reps
Leg abduction in standing position: 3 sets × 15-20 reps
Shoulder bridge: 3 sets × 15 reps
Push ups: 3 sets × 12-15 reps
Low and high rows with the band: 3 sets × 12-15 reps
Shoulder abduction: 3 sets × 10-12 reps
Tricep dips on the chair: 2-3 sets × 12-15 reps
Crunches: 3 sets × 15 reps
Plank: 3 sets × 30″ (hold position)
Back extension: 3 sets × 12 reps
Single leg and arm lift in table top position: 2 sets × 12 reps
And the time to be rewarded for all the effort finally came!!!
End of routine.
Fenia, who is a yoga instructor, felt the effect of Manos’ exercise routine in her body. A little stretching to avoid feeling sore later, and then a dive into the swimming pool!!
Many thanks to Manos Vrontzakis for the time he spent with us and for his “clever” routine which can help you keep fit during you holidays!!!