WASHINGTON — Travel is one of life’s great pleasures. Women are traveling more than ever and taking solo trips in greater numbers each year.

A 2014 Booking.com survey found that 65 percent of U.S. women are taking vacations without their partners. And, according to REI Adventures, 58 percent of their guests were women, and they are designing more of their travel adventures for women.

But with this increased travel comes risks for women who are traveling alone, for business reasons or for pleasure. According to a survey commissioned by AIG Travel, 45 percent of female travelers feel less safe or much less safe about traveling than they did five years ago.

The reasons behind those concerns? Twenty-four percent of women travelers suffered an adverse situation when traveling on business, such as theft, physical assault, attempted kidnap and intruders in hotel rooms, according to a Maiden Voyage Women in Business Travel Survey.
There are many things that women can do to protect themselves, their families and their valuables when they travel. Preventive planning is key, so before boarding the plane, take the time to consider these travel safety tips.

1. How to keep your identity, money and valuables safe
Make copies of your passport, itinerary, credit cards, insurance and important contacts:

Besides keeping this information securely on your smartphone, make sure to print this information in case your phone is lost or stolen.
Consider keeping this same valuable information in a secured vault accessible through the cloud that you can access from any computer.
Send your itinerary to close family and friends so they know where you are at all times. Establish regular check-ins to stay connected.
Prepare a list of emergency contacts, including friends and family, insurance and emergency travel assistance, local embassy, hotel and transportation.
Keep your passport in the hotel safe, along with copies of your credit card. Keep a copy of your passport and medical/travel insurance with you.
If the hotel does not have a safe, or if you are staying in another type of lodging like an Airbnb, keep your important documents with you at all times.
Have some cash (i.e. local currency) on you and know your currency exchange rate — not all places will accept credit cards, especially if you are traveling in more remote areas.

Familiarize yourself with the local ATMs and, of course, avoid using ATMs at night or in deserted areas. Do not keep all your money in one place — keep it in several places in case your wallet is stolen or lost.

Notify your bank and credit card companies of your upcoming travel destinations and dates before you leave the U.S. to avoid having your overseas charges denied. This will put them on alert and more vigilant to any suspicious activity while you are traveling.

Inquire and confirm your smartphone provider’s international data plans and costs before you leave. Some wireless providers have temporary international data, text and calling plans for reasonable daily rates that you can activate while you are traveling. Call them before you go to make these arrangements.

Another alternative is to use WhatsApp to text and call when traveling. WhatsApp provides an additional layer of protection when texting and calling outside the U.S. through end-to-end encryption — meaning that your messages and calls are secured so only you and the person you’re communicating with can read or listen to them, and nobody in between, not even WhatsApp.

Don’t trust free Wi-Fi and avoid using free Wi-Fi at internet cafes, airports, hotels and other public spaces. Do not open or respond to unfamiliar emails or text messages.

According to the Identity Theft Resource Center, 76 percent of their survey takers admitted that they knew using free Wi-Fi can lead to identity theft, yet 71 percent of them admit to using public Wi-Fi to log onto personal email, 11 percent do online banking and 13 percent shop online using a credit card.

Instead, consider using a mobile hotspot from your smartphone. Just make sure that it’s set up with security and a strong password to prevent others from using your data on your dime.

Don’t wear flashy or valuable jewelry.

Never charge your mobile devices by plugging directly into public USB ports. While this may be convenient, keep in mind that these ports are communication channels, and if they are compromised, they could infect your data.

Instead, charge your devices by plugging a portable USB connector directly into a physical plug. The only thing that is transferred is the power to recharge your device.

Lastly, be smart about your social media postings to avoid hackers and stalkers tracking your movements by providing too much real-time information. This is especially important to convey to your young adult children who may be traveling without you.

2. Know where you’re going
It’s important to plan ahead and familiarize yourself with the local laws, customs and security issues, as well as having a game plan if you need emergency or medical assistance. Here are some recommended resources:

Go to the U.S. State Department’s travel site: This website provides a wealth of helpful information for any country you may be visiting, as well as specific passport, visa and vaccination requirements, travel advisory messages and specific security alerts. Make sure you know the location of the closest U.S. embassy for your destination and have this information readily available.
Enroll in the Smart Traveler Enrollment Program: Download the app on your smartphone. This is a free service that allows U.S. citizens traveling or living abroad to receive updated safety and security messages, and make it easier for the U.S. Embassy to locate you in an emergency, whether natural disaster, civil unrest or family emergency. You just need to sign up once, and then add trips later for all your future travels.
Go to the AIG Travel for Women website for travel safety tips: As a global insurance provider, AIG’s Travel for Women has plenty of helpful tips. There are too many to list in this particular article, but here are some worthwhile security tips, particularly for women traveling alone: never hang a sign asking for your room to be cleaned, as this announces that no one is in your room; ask for two hotel room keys and keep one in your purse and one on yourself; and organize your belongings the same way every time so you know if something has been tampered with or moved.
Review your medical insurance policy coverage: Check to see if your medical insurance covers you outside of the U.S. and what your specific coverage includes. As an example, when I called my group health insurance provider, I discovered that overseas emergency room care was covered for $150 per visit after meeting my deductible. I was also covered for several other medical services based on my out-of-network terms.
Consider travel insurance options: While consulting with a local personal insurance broker, Myrna Smith of Willis Towers Watson, I discovered there are several different types of travel insurance available for a reasonable fee. For example, you can buy individual trip cancellation with or without medical evacuation coverage, as well as annual travel policies for those who travel frequently throughout the year. Also important is knowing that you have 24/7 emergency assistance. It may be a phone call to find a local doctor who speaks English, or an emergency airlift evacuation, or even security assistance in the event of political unrest. Having the peace of mind that expert worldwide travel assistance is available may be worth the fee. Consult with your insurance agent to determine what plan is best for you.
3. What to do before your adult children travel
For those with young adult children, many enjoy traveling abroad. It’s not uncommon for them to start at a young age, while still in high school or college. In addition to the travel tips and resources mentioned here, there is one more piece of advice that parents or guardians need to keep in mind.

Once a child has turned 18 years old, he or she is considered an adult. Without the proper legal documents in place, a parent or guardian does not have the legal right to obtain medical information or make any legal decisions on the child’s behalf anymore.

This is true even if your son or daughter is covered under your health insurance plan.

While medical providers are permitted to exercise professional judgment if the young adult child patient is incapacitated or, in emergency situations, providers often come down on the side of patient privacy, especially if they have never met the family member.

There is no better time than before an upcoming trip — domestic or overseas — for parents or guardians and their young adult children to sit down and review the appropriate forms to handle medical emergencies or other legal matters that may arise. These forms may be found online or can be prepared by an attorney.

Medical or health care power of attorney, or POA: By signing a medical or health care POA  — aka health care proxy — a young adult appoints an “agent” such as their parents or guardian to make medical decisions on their behalf in case they are incapacitated and cannot make these decisions by their self. Each state has different laws governing medical POAs and, therefore, different legal forms. You can access downloadable forms at the American Bar Association. A medical POA form may also include HIPAA disclosure authorization. If it does not, a separate HIPAA authorization should be signed.
HIPAA authorization: A signed HIPAA authorization permits health care providers to disclose your young adult child’s health information to the person the child assigns as their health care “agent” for a designated time period or indefinitely.
Durable power of attorney: A durable POA is a legal document that authorizes a trusted person that your adult child designates to act as their “agent” or “attorney-in-fact” (even though the person may not be an attorney) and remains valid even if the adult child is incapacitated. Since this trusted person as “agent” can step into your adult child’s shoes to legally take care of business on their behalf, your child should only give this type of authorization to an adult they truly trust and who has their best interest at heart. This legal document gives broad powers and should be taken very seriously as it may not be appropriate in many situations.
We recommend that you consult with your financial adviser or attorney in preparing these legal documents.

Lastly, once these forms are signed, it’s a good idea to scan and save them electronically so they are readily available on a smartphone or computer. You should also keep the original forms in a secure location for safe keeping.

By planning in advance and taking a few common-sense precautions, you and your family can relax and enjoy your travel adventures, wherever they may take you.

Source:
https://www.youtube.com/channel/UCG24jZuScHvUuwiP6uzcwJg
https://twitter.com/clubfactoryapp

Think You Can Design a Hotel Room Out of Ice

Designing and building a hotel suite is no easy endeavor. Now imagine doing so using nothing but ice and snow. Since 1990, the Icehotel in Jukkasjärvi, Sweden, rebuilds itself north of the Arctic Circle each winter, creating a tourist destination made entirely out of ice and snow. This year is no different, and to help get the public involved, the hotel is inviting people from around the world to have a go at creating its ice suite from start to finish.

To be considered, designers must submit an application online that includes images and/or visuals an overview of their vision, a written description of specific design elements, and a name for the 323-square-foot suite. A team of judges will then choose a winner and that person (you can either work solo or as a team) will get the opportunity to travel to Jukkasjärvi and be involved in every aspect of the construction process, from carving blocks of ice from the frigid Torne River to spending the night inside the completed suite.

“It doesn’t matter if you have worked with ice and snow before or not,” Arne Bergh, the creative director and co-owner of the Icehotel, tells Smithsonian.com. “If you’re selected, Icehotel will show you and your fellow artists some basics about the material and the tools. The artist teams are responsible for completing their suites at Icehotel, but there is also a support team that can advise you on design and construction, as well as a lighting team to assist you with the lighting of your suite.”

Bergh emphasizes that the crazier and more creative the idea, the better, so he encourages submitters to not be afraid and to think outside the box with this one.

“[The judges and I] are looking for something that we’ve never seen before,” Bergh says. “We never want to repeat designs from year to year, so we’re always on the lookout for something unique.”

In previous years, artists have created everything from hexagon-shaped ice chandeliers that cascade down from the suite’s vaulted ceiling to a bed floating on a cloud-shaped bedframe made of a mixture of snow and ice.

Bergh says that one of the most challenging aspects of the project is working with ice, a fickle medium that can change at a moment’s notice. Because of this, the Icehotel puts safety first and foremost to ensure that the idea for the winning suite is architecturally sound and will survive throughout the winter months and into the spring. During the ice suite’s multi-month run, it stays at a chilly 17 to 23 degrees Fahrenheit. (For comfort, the hotel provides a mattress, thermal sleeping bag and reindeer hides to guests staying in the suite.)

“The atmosphere changes from day to day and goes back to cycle of nature as it warms,” he says. “By mid-summer, everything is gone. And then we start the cycle again.”

These are top travel contests you can enter in April

Traveling can get expensive especially when you go to far-off places. But there's one way you can get travel discounts or even a free trip: by entering a contest. Many hotels, cruises, airlines, tourism bureaus, travel agencies, and other online travel companies offer various giveaways and contests. Here are a few notable ones:

The Tourism Authority of Thailand has launched a Million Smiles contest, asking travelers to hashtag their images on social media with #ThaiMillionSmiles to win a trip for two to Thailand. The tourism board will make a contribution of $15,000 to Operation Smile’s trips and operations for Thai children with cleft lips or left palates. To enter, travelers must upload a photo on Instagram of what makes them smile about Thailand. The caption should read “Why this makes you smile and how it gives you a new perspective on life.” The deadline for submissions is May 31. The winner will be announced June 20. The prize is a five-day, four-night trip to Thailand for two, including airfare, accommodations at The Riverie by Katathani and daily breakfast.

The Greater Fort Lauderdale Convention and Visitors Bureau is offering a free winter escape. One winner will receive two roundtrip tickets on JetBlue Airways, a three-night stay at the Pelican Grand Beach Resort, dinner for two at Ocean2000, and two Greater Fort Lauderdale VIP cards, good for complimentary admission to more than 30 attractions. Travelers are required to complete a registration form by April 15

Ace Hotel New Orleans is having a contest in honor of New Orleans’ tricentennial. Entrants have to post a favorite New Orleans memory on Instagram and explain why New Orleans is their favorite place to travel or share why they’d like to wish New Orleans a happy 300th birthday. They have to tag Ace Hotel New Orleans in their post at @acehotelneworleans and include #onetimeinnola and #acenola300. They also have to tag two friends and follow Ace Hotel New Orleans at @acehotelneworleans. The deadline is May 18. The winner will receive a three-night stay at Ace Hotel New Orleans, dinner for two at Seaworthy, breakfast for two at Josephine Estelle, lunch for two at Alto, two tickets to a show at Three Keys, and three exclusive limited edition vinyls of Sister Gertrude, Meters Live on the Queen Mary, Six of Saturns Vol. 1. They will also get an Ace Hotel New Orleans Tote Bag, a 15-minute NOLA cocktail history tour with Beverage Director Matt Ray featuring a cocktail at each stop, and a recipe and history book with hand painted artistry from Ace's bellman, Tyrell Shaw. The winner will be chosen on May 19. 

FlexJet, a fractional jet ownership company, will give two contestants a private jet roundtrip flight to Cabo San Lucas in Mexico for four days and three nights. The prize includes travel for the winner and a companion on a private jet provided by Flexjet from anywhere in the continental USA to Cabo San Lucas. They will fly with Kenn Ricci, chairman of the company.Upon arrival in Cabo, they will be taken to Marquis Los Cabos and Spa, a resort on Mexico’s Baja California peninsula. To win, contestants must share a unique travel experience that Ricci can undertake with his Instagram followers. His official Instagram account is @KennRicci. Contestants must also follow the Instagram accounts of Flexjet LLC and Marquis Los Cabos San Lucas and tag friends who might be interested in the contest.

Southwest Airlines fans can win a vacation to Cabo San Lucas. They have until April 30 to win round trip airfare on Southwest for the winner and a guest to Los Cabos International Airport. Included is four-night double accommodations at the all-inclusive Hyatt Ziva Los Cabos. Round trip airport to and from hotel transfers are part of the package. They have to sign up here to qualify.

Travel Options: Explore New Lands, Make New Friends

Many are making plans to travel in 2018, and there are so many options for senior citizens.

For example, there are group travel options just for women, those traveling alone, couples expeditions, educational tours, small group trips, low-cost tours, and general tours that draw a host of different people. But whatever option chosen, one thing remains the same. You will meet interesting people, make new friends, explore new lands and have a good time.

One of the many options for traveling seniors is the elder hostel, and Bill Ness, writer for www.55Places.com, said they have changed.

"If the term 'elder hostel' brings to mind a bunch of gray-haired hippies wandering around Europe, sleeping in questionable accommodations and lugging a backpack, you are behind the times. Today's elder hostels are well-planned, well-organized, educational and cultural opportunities especially developed to appeal to the 55-plus crowd enjoying active-adult living," Ness said.

There are thousands of choices in hundreds of places around the world, as well as an array of educational tours that feature local and renowned experts for learning opportunities that include in-depth lectures, field trips and discussions. There are also cultural tours that focus on music, theater or the arts. Study cruises are available so you can enjoy the best of both worlds - being on a cruise and learning or experiencing something new at the same time. For the athletically inclined, there are walking, biking, hiking and camping excursions.

"Accommodations are very reasonable and are often in local hotels or college campuses. In many instances, most meals are included as well. You won't have to worry about a thing. Activities, lodging, meals and more are all covered as a part of the packages," Ness said.

For more information about elder hostel trips, visit elderhostel.org.

Lifelong learners also can find a tour or trip of interest at www.roadscholars.org. The group offers many opportunities and a number of special trips such as for grandparents wanting to travel with their grandchildren.

Road Scholars' website notes that "lifelong learners who participate in Road Scholars' adventures find them fun and stimulating. Road Scholars is a diverse group of lifelong learners. They are solo travelers. They are couples - partners or friends. They are retirees and busy professionals. They are farmers and urbanites. Intellectuals and adventurers. And together, they form a dynamic cohort that enriches every learning experience."

Senior Citizen Travel, http://seniorcitizen.travel, also has opportunities to see and explore the world for senior women only. Women can get their friends together or simply pick a trip to make new friends on one of the many trips for those 55 and over.

For those who are much more adventurous, there is ElderTreks, which offers small group exotic adventures for travelers 50-plus. ElderTreks' tours include Horn of Africa in Ethiopia, Namibia, Botswana, Zimbabwe, and polar tours around the Antarctica and the North Pole.

One of the trips is camping with the emperor penguins, where travelers fly by ski aircraft to an emperor penguin rookery on the remote, south coast of the Weddell Sea. Camp is set up for a small group of 10 and they spend several days totally immersed in the activity of the rookery. Travelers photograph majestic emperors against a spectacular backdrop of ice cliffs, pressure ridges and icebergs. They can fall asleep to a chorus of trumpeting calls and wake to find curious penguins outside the tent.

The AARP and AMAC also have a large travel section on their websites filled with many opportunities and discounts. Visit www.aarp.org or https://amac.us/travelperks.

The number of opportunities for travel, travel groups, and businesses and organizations that are catering to senior citizens' travels has grown in the past few years. These groups and businesses can be found by searching "senior citizen travels" online.

Remember though, if you do take a trip - alone, as a couple or in a small or large groups - research safety tips for senior citizens traveling.

The world continues to change, so before you take off, take care to review safety tips for the area you will be visiting and general tips.

A few safety travel tips include keeping the "bling" to a minimum, or in other words, leave your jewelry at home, which can be an advertisement that you have some dollars in your pocket. Also, don't advertise your absences from your hotel room by leaving "Clean the Room Please" or other signs that could let thieves know you are not in your room.

Also, be sure and let someone at home know your itinerary, and check in on a regular basis.

Also, when you are traveling, be sure to watch what you eat, for as you age, tummies can be more sensitive. But most of all, make sure you have all of your medications packed and enough for the duration of your trip.

So, check out the many trips in and around Texas, the USA or the globe, have some fun and be safe.

Airbnb Unveils New Category Of Rentals Rated By Inspectors

SAN FRANCISCO — Airbnb is dispatching inspectors to rate some of the properties listed on its home-rental service in an effort to reassure travelers they’re booking nice places to stay.

The Plus program, unveiled Thursday, is aimed at winning over travelers who aren’t sure they can trust the current, computer-driven analysis of reviews posted by past guests. The misleading pictures drawn by Airbnb’s rating system have become a big enough problem to spawn a website devoted to horror stories spanning from an overcrowded, dirty “hippy commune” in Pasadena, California, to a Paris vacation ruined in a moldy, bug-infested apartment.

Airbnb CEO Brian Chesky says the company’s internal surveys have found travelers willing to pay more for inspector-certified properties, allowing homeowners and apartment dwellers to recoup a $149 fee to participate in Plus.

Human inspectors will review properties based on a 100-point checklist covering everything from the speed of the Wi-Fi to the bedding. Properties that fail can still be part of Airbnb’s regular listings; the company will also offer advice on improvements to qualify.

The program will initially cover about 2,000 properties in 13 cities — Austin, Texas; Barcelona, Spain; Cape Town, South Africa; Chicago; Los Angeles; London; Melbourne, Australia; Milan; Rome; San Francisco; Shanghai, Sydney; and Toronto. That’s a small fraction of the roughly 4.5 million properties listed on Airbnb in 81,000 cities worldwide. By the end of the year, Chesky foresees verifying 75,000 homes in 50 cities.

Airbnb is shaking things up at a time its growth has been slowing, a trend the company would like to reverse before it sells its stock in an initial public offering expected within the next two years. Despite its popularity, Airbnb remains unprofitable, with a loss of $75 million on revenue of nearly $2.6 billion last year, according to financial statements reviewed by The Wall Street Journal.

At an event in San Francisco, Airbnb announced other steps to become more like a traditional hospitality company instead of an industry renegade that has siphoned business away from major hotels. Frequent travelers will quality for discounts and other perks. The company also is adding other rental categories, including bed-and-breakfast inns and boutique hotels.

A major hotel industry group slammed Airbnb’s expansion as a sham. “Airbnb’s latest scheme is just further proof the company is trying to play in the hoteling space while evading industry regulations,” said Troy Flanagan of the American Hotel & Lodging Association. “If Airbnb wants to enter the hoteling business, then it needs to be regulated, taxed and subject to the same safety compliances.”

Airbnb’s success has drawn fire from city officials upset about lost revenue from hotel taxes. It has also stirred protests from long-time renters of homes that are being converted into short-term places to stay instead. Airbnb’s critics contend the latter trend has been making it even more difficult to find a place to live in cities such as San Francisco, where housing is already scarce and expensive.

Airbnb argues it is enabling more people to stay in their current homes by helping them bring in more money whenever they want to rent some space.

What Luxury Travelers Going To Asia Are Seeking In 2018

While we may be nearing the end of January 2018, there's still plenty of time to start planning for the year's travel arrangements and get those holiday leaves approved.

From the rise of personalized travel to luxury travelers seeking more authentic local experiences, here are four key travel trends everyone should know about.

Embrace Personalization

According to Daniel Welk, vice president of Hilton APAC Luxury Operations, "The travelers of today expect integrated and personalized digital interactions across channels throughout their travel experience." So much so that travelers are willing to provide hotels and other travel providers data from past travels to receive more personalized services. The Hilton Honors App, for instance, works with hotel management systems so guests can check into and select preferred rooms, as well as decide on room service features during their entire stay.

Similarly, other hotels and travel operators are offering bespoke experiences catered to the individual's preferences. It's ultimately time to say goodbye to cookie cutter travel packages in 2018.

Slower Travel

In a time where we're constantly occupied by digital devices, there's a greater desire to escape from it all and travel slow. This year will see more travelers escaping to far-flung places in Asia and traveling for a longer duration even.

James and Tamara Lohan of boutique travel agency, Mr & Mrs Smith, commented: "Singapore Airlines has plans this year to re-introduce their direct route from New York to Singapore, and I think we’ll see a rise in U.S. travelers to Asia with this now being such an easy journey."

Whether it's through long haul flights or taking up trips on luxury trains through Asia's countrysides, more travelers will be looking to take things slow and truly immerse in their journeys.

Wellness Tourism

With "mindful movement" predicted as being this year's key travel trend by Health And Fitness Travel, various luxury hotels, resorts spas and travel organizations will be providing travelers with a range of holistic and wellness-related packages to choose from.

From yoga retreats and surfing breaks, to cycling tours and hiking trips, health-conscious travel is set to become increasingly more popular.

Living Like Locals

Lastly, 2018 will also quickly become the year for "living like locals" when traveling. This will go beyond just having a taste of local cuisine or visiting prominent cultural sites. Instead, it'll revolve around specially crafted itineraries that'll bring you closer to a country's way of living. "At our Conrad properties around the world, we have rolled out Stay Inspired, an initiative offering guests with inspired experiences through a customized and curated collection of 1,3 or 5-hour experiences covering food, shopping, art, design, culture amongst others," said Welk.

So instead of hopping from one city to the next, it's time to fully connect and embrace each city's culture, creating a more authentic experience. Airbnb, for instance, has also been popularizing this trend since 2016 with the introduction of "experiences" -- a way for travelers to be shown around a new city by a local ambassador.

How To Effectually Exercise At Home

Many people spent weeks at the gym last year creating the perfect summer bodies and following a healthy, balanced lifestyle.
Day-after-day they carefully monitored every calorie, carb and anything else that passed their lips.

With the few last days of holidays remaining, some are still in their bikinis or Speedos lying on sun loungers and any thought of exercise during this time is usually brushed aside.

But Sonwabo Bomvana, a licensed Zumba instructor, advises against falling off the exercise wagon.

Bomvana says a workout doesn’t need to be rigorous and confined to a gym.

And in fact, it has to be creative and fun - and can be done even in the comfort of one’s own home.

Ever thought that you could help stay in shape with your simple dance moves such as hip hop, reggaeton styles, Pantsula or gumboots dance?

“Dedicate a few minutes to sweat it out in a fun way and in that way you still continue with your regime during the festive season,” he adds.

And a former X Factor winner, Leona Lewis, 32, found a fun way to stay on track.

In an interview with Daily Mail, Lewis, a fan of spinning classes, running and hot yoga, shared her secret to her well firm legs.

A single leg circle is a great way to tone legs, she says. And the best way to do it is to lie on your back with arms by your sides and palms facing down.

Then point your left foot upwards and rotate your leg slightly outward. Inhale and trace a circle on the ceiling with your left leg, keeping your hips still.

Trace the circle three to four times clockwise, then anti-clockwise. Perform three sets on each leg.

Paul Rothschild, owner of Body Under Construction, says the key with exercise is routine.

According to him, many people generally fall off the exercise wagon because their routine changes and they struggle to prioritise a workout. The most effective solution when on holiday is to exercise in the morning before you start your day. This way you make sure nothing can interrupt your routine. Here’s a few tips on how to keep at it:

Squats

Start with your feet shoulder-width apart and your toes pointing slightly outwards. Keep your head and chest up and your back straight as you squat towards the ground. Stop when your quads are parallel to the floor. Make sure to push through your heels as you squat.

Dips

Facing away from a chair or bench, place your palms shoulder distance apart. Lower yourself towards the floor keeping your body close to the chair or bench. Stop when your upper arms are parallel to the floor and return back to the starting position.

Front plank

Start lying on your stomach, with elbows aligned under shoulders and forearms on the ground. Keeping your body nice and straight, lift your body up on to your forearms. Keep your back flat, pulling your belly button into your spine. Hold in position for the duration of the interval.

Alternating back lunges

Start standing upright. Lunge back with your right leg, keeping your back straight, head in the neutral position with your eyes forward and keep your core tight. Make sure your knee is behind your toes on your left leg. Lower your right knee until it almost touches the floor and your left thigh is parallel with the floor. As you lunge back, rotate your torso over your front leg. Return to the start position and repeat with the other leg.

Push ups

Place your palms just wider than shoulder-width apart. Lift your body into plank position either up on your toes or drop your knees if you need to. Keeping your back straight, lower your chest towards the floor. Stop when your upper arms are parallel to the floor and return back to the starting position

Mountain climbers

Get into a plank position on your hands. While holding your body up, bring one knee forward under your chest. Repeat with your other leg. As your strength improves, aim to increase the speed of the movement.