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Fitness

Workouts to do Whilst on Holiday

Working out while you are on a holiday is really important, or you will quickly see the greasy food that you’re eating start to pack on some pounds and undo the hard work that you have put into sculpting your body and improving your health. No matter whether you are going on a road trip with friends for a week, or you are escaping with family for a long weekend, being prepared to continue your workouts, even while you are on holiday, will keep you from regretting the things that you ate and the lack of exercise. Choosing the right four pieces of equipment will mean that you can easily pack everything in the car and won’t have to worry about how you will bring your gear with you.

To work out while you are on holiday make sure that you bring along:

  • A towel or floor mag
  • A short foam roller
  • Two adjustable dumbbells
  • A 5Kg medicine ball

Increase Your Endurance

For your first workout, you will want to start by making sure that you are warmed up and stretched out so that you don’t accidentally injure yourself. Begin by foam rolling your calves, legs, and core so that you are prepared. Then move into stretches that will allow you to open up your hips and warm up your knees.

Begin by working out your core with a mixture of floor bridges, supine marching, and squat jump with s-leg balance. Complete two sets with 15 reps of each of the supine marching and floor bridge, and 5 reps of squat jumps.

You will then want to work on your resistance. Each of these exercises will need to be completed in 2 sets with 15 reps each, at 60% intensity. Skipping any rest between exercises keeps your heart rate up. Use these exercises for maximum results:

  • Squat to curl to press
  • S-leg scaption
  • S-leg balance w/ row
  • Push-up w/ rotation
  • lunch to s-leg balance

Hypertrophy

Begin this workout in the same way, by foam rolling and stretching out your legs, adductors, and hip flexors. Then move into working your core. Complete 2 sets of these exercises with 12 reps each: crunches w/ rotation and reverse crunch. Do not rest between exercises for maximum impact.

You will then improve your resistance with a series of 6 exercises. Rest 60 seconds between each and complete 3 sets with 10 reps at 80% intensity:

  • Suitcase squats
  • Lunge to curl to press
  • Dumbbell skull crushes
  • Dumbbell press
  • Alternation biceps curls
  • Bent over row

Increase Your Power

You’re sure to feel stronger after this workout. Again, begin with foam rolling and stretching for the best possible results. Then move into working on your core. Here, complete 3 sets each of 8 reps at a fast tempo of medicine ball pull over throws and rotational medicine ball slams.

Your resistance workout consists of the following 8 exercises. You will complete 3 sets each, alternating between 5 and 10 reps, no rest and 2 minutes, and 85% intensity and 5% of your body weight:

  • Dumbbell squat
  • Ice skaters
  • Shoulder dumbbell press
  • Medicine ball scoop toss
  • Bent over row
  • Wood chop medicine ball throw
  • Dumbbell press
  • Medicine ball chest pass

If you want to shake things up, include some push-ups or planks in your workouts to keep your body guessing. With these three workouts in the back of your mind, you’re sure to stay in shape whilst on holiday. It can be tempting to take an extended break from working out while you’re on vacation, but it’s important to stay on top of your workouts. If you need a personal trainer in Mayfair, call me, Danny Williams if you need help getting motivated.

 

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