Travel & Vacation Workouts

Last week, I wrote a blog post about taking your diet and workout regimen with you while you are on vacation. Since I just returned home from a 4-day vacation in the Bahamas, I wanted to share with you what I brought along with him and how I implemented by workouts into my vacation schedule.

Packed & Ready to Go

·         Jump rope

·         Gym shoes

·         Running shorts (2 pairs)

·         Capri pants

·         Tank tops (3)

·         Sports Bras

Workout Schedule

Day #1

Endurance Workout

- 3:00-5:00 Warm Up

- 3 x 5:00 Rounds – Running

--- Rest 2:00 between rounds

NOTES: Perform this work out on a treadmill. Set the incline at 1.5 to mimic running on the road. Warm up with a light jog for 3-5:00. Then increase the speed on the treadmill and run for 5:00. Once you have reached the 5:00 mark, decrease the speed to a walking pace. Walk for 2:00.  Repeat this cycle two more times.

Day #2

Strength & Cardio Workout

5 Rounds for Time:

10 Push Ups

*20 Dumbbell Swings

80 Rope Skips

*Using a dumbbell, ranging from 5-40-pounds. Position feet shoulder width apart. When picking up the dumbbell, remain upright and grab the middle portion with two hands. The shoulders should remain open and the back flat.

Bend the knees and then swing the dumbbell backwards slightly. Your wrists should hit about the upper to mid-thigh. Keeping your feet flat on the floor, shift your weight forward – extending the legs and squeezing the butt to ensure the hips fully open, and swing the dumbbell up to forehead level with straight arms.

Then bring the dumbbell back to the starting position, and repeat the movement for the remaining reps. 

Day #3

Body Weight & Endurance Workout

For Time:

100-80-60-40-20

Single Rope Skips

50-40-30-20-10

Sit Ups

Squats

NOTE: Perform 100 rope skips and then perform 50 sit ups and 50 squats. Then perform 80 rope skips and 40 sit ups and 40 squats. Complete the rest of the workout in the same order until all the reps have been completed.

To perform the air squat begin by placing feet shoulder width a part with the toes placed at a slight 45 degree angle. Bring the hands together overhead to help maintain a tall torso. Shift the weight back towards the heels. Sit the hips back, lowering oneself until the hips drop below knee level. At the finished position, the hip crease should be below the knee. Press through the middle of the foot until the legs are fully extended and the hips are fully opened.

Day #4

Rest and relax. J

The best part of all of these workouts is that I had them all completed within one hour. As a result, I was able to maintain my regular exercise routine without taking up too much time from my vacation.  Plus, I felt more energized throughout the day and didn’t feel quite so bad when I indulged from time to time.

For more information out working out on the road or simply in the home, be sure to check out our upcoming spring issue for more details about calorie burning movements to complete outside the gym!