The Vacation Workout!

While I do believe an active, busy body does need a break from the gym and regular workouts, I also believe while on vacation it is important to keep active. If you can vary your activities such as beach running, mountain hiking, swimming, mountain biking, beach volleyball, rock climbing, etc – great! However, if you have a full day of events planned with no active events on the list – you have 2 options.

1) Wake up earlier, find an open space inside or even better go outside – on the grass, beach, deck and spend 45 minutes doing Workout # 1. It focuses on Fat-burning.  Do these TABATA Style: The Tabata Program

The Tabata workout lasts only four minutes, but is one of the longest four minutes you’ll encounter. The structure of the program is:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete eight rounds

2) Get into the local/hotel gym either in the morning or before dinnertime and do Workout # 2 focusing on Legs, Back and Arms. This workout can be tailored to the intensity you prefer by using lighter weights and giving yourself more rest between each set.

* If you are not a regular exerciser and have never done these before, best to avoid them while on vacation.*

Workout # 1
Tabata workout followed by ABS
8 minutes warm up: 
- 5 mins Treadmill
- 3 mins light walking lunges with torso rotation, inch worms

Tabata: (20s on, 10s rest x 8)
1. Push up to Single Leg Squat 
1:30 min recovery/Water
2. Forward and Backward Bound 
1:30 min recovery/Water
3. Side to side push ups1:30 min recovery
4. Switch kicks1:30 min recovery
5. V Sit ups 

Then: Abs 3 Rounds Circuit Style
- Side plank with Hip lift 30s each side
- Bicycle x 40
- Hand Plank Hop Kicks with Cross knee drives x 30

Cool-down: Stretch 5 minutes

------------------------------------

Workout # 2
Circuit Workout in Gym: (Focus Back, Leg, Arms) 
Warm-up: 8 minutes

Strength Training: 30 mins

Do each circuit 2 - 3times
- Squat with Dumbell Press x 15
- Lat Pull down (with cables if no machine) x 15
- Single -leg Deadlift with Bicep curls x 10

High Knees: 1 minute
- Bent over back Fly x 12-15
- Tricep kick backs x 12-15each
- Walking Lunges x 20

Cool-down: Stretches- Hamstrings- Hip flexors- Shoulders 
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Filed under Get Leaner and Stronger, Weight Loss

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