Let’s face it. There’s nothing worse than going on an amazing holiday for 2 weeks, and going back to the gym to discover that somehow, in 2 short weeks, your body has basically decided to take your fitness back down to zero, and reduce your strength immensely!! Physiologically this is near impossible but doesn’t mean we don’t feel “blah” and not going to be stupidly sore on returning to training.
Here are 4 simple body weight workouts you can do while away, either outdoors or in your hotel room, that will be quick, effective and get the heart rate going.
WORKOUT 1 – Full Body
Even minute: 20 Air Squats (add weight if you want e.g. 2L water bottle, heavy backpack etc)
Odd minute: 20 Glute Bridges (use the same weight and sit it on your pelvis)
x 5
Even minute: 12 Pushups (increase by 1 rep every round)
Odd minute: 12 Superman Pulses (increase by 1 rep every round)
x 5
Finish with a quick heart pumper: 10 to 1: Burpees & V-Ups
10 Burpees, 10 V-Ups
9 Burpees, 9 V-Ups
8 Burpees, 8 V-Ups
etc until you reach 1 of each.
WORKOUT 2 – Legs
20 Reverse Lunges
40sec Wall Sit
20 Lateral Lunges
x3
Squat Hold at 90 degrees x 30s
Squat Pulses (so go from 90 degrees up a tiny bit, then back down) x 30s
Then explode as much as you can into squat jumps x 10 reps.
Rest 1 minute, then go again 3-4 rounds.
WORKOUT 3 – Upper Body PART (A)
10 x Wall Slides (sitting against a wall, with your back as flat as you can get it against the wall. Forearms and back of palms against the wall, slide up and down)
10 x Pushups
10 x Dips off bench or chair
x 4 rounds (increase by 1 rep each round)
PART (B)
10 x Rotating T Pushups
10 x Side Plank Pulses (elbow under shoulder)
6 x Inchworms
15 x Superman Arm Lifts (arms in a T, and squeeze between shoulder blades)
x 4 rounds
WORKOUT 4 – Full Body – HIIT
90 seconds of work, 120 seconds recovery. If you feel too rested, you aren’t working hard enough. Perform 4 rounds of this.
Complete: 30s max out burpees. Then in remaining time (60 secs) complete: 15 air squats, 20 skater hops, 30 mountain climbers (or 12 step ups if you have access to stairs/bench). If you don’t get it all in, try harder next round. If you do get it all in, bonus rest!
Enjoy
Coach Soni