A Quick Vacation Workout
For many people, traveling and a vacation means, that you can leave home your running shoes and training clothes. And only because it usually means leaving the comfortable confines of your home gym for a couple of days! For me it means a possibility to explore new places by running, maybe a chance to visit the new gym or a quick workout in a park or at hotel’s terrace. A quick workout you can do anywhere and still keep and feel fit, while you enjoy a slightly different diet on your holiday!
For many people, traveling and a vacation means, that you can leave home your running shoes and training clothes. And only because it usually means leaving the comfortable confines of your home gym for a couple of days!
This was my workout, while we were in Valencia:
I started with 20 burpees as a warm up, but you can well replace them with jogging or jumping jacks.
Bench Push Ups (3 sets of 15 reps)
Bench push ups are a great exercise that strengthen and tone the upper body, and I prefer them when training outside. Position your body properly, bend your elbows, lowering your body at an angle towards the bench and floor/ground. Once your elbows are bent to a 90-degree angle, exhale and use the muscles in your chest and arms to push yourself back up to a starting position. Perform at least 10 bench push ups before taking a short break.
Bench Dips (3 sets of 15 reps)
The triceps will get called into action when you perform the push-ups, but to work further this muscle, you should also be sure to include a couple of sets of triceps dips. Place yourself up onto a bench, hands should be shoulder width apart fingers facing forward and elbows pointing backwards with a slight bend in the elbows. Your legs should be extended out in front of you with a slight bend in the knee. Slowly lower your body until your shoulder joints are below your elbows. Push back up until your elbows are nearly straight but do not lock them out. Be sure when you perform the movement you maintain an upright position with the upper body, not letting yourself lean too far forward as you lower into the dip position. Try and complete fifteen reps before resting and doing a second and third set.
Knee Ups (3 sets of 15 reps)
Step up with your right foot, and bringing your left leg forward and up and bending your knee until your thigh is parallel to the ground. Lower your left leg back to start, then the right one. Repeat with the other leg. That’s 1 rep; do 15.
Jump Squats (3 sets of 10 reps)
Since I think that no workout is complete without working the legs, jump squats will make a good addition to the workout plan. Move into the squat position and rebound up and off the floor as high as possible while moving your hands high up above your head. Repeat for 10 reps.
Mountain Climbers (3 sets of 20 reps)
Begin in a plank position, on the hands and toes. Lift the left foot off the floor and bend the knee, pulling it in towards the chest. Bring the left foot back into your full plank and repeat on the other side. Repeat for 20 reps (1 rep includes a knee bend with both the right and left legs).
Straight Leg Jackknifes (3 sets of 15 reps)
Lie flat on the ground on your back with your arms extended straight back behind your head and your legs extended also. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. The upper torso should be off the ground. While inhaling, lower your arms and legs back to the starting position. Repeat for 15 reps.
You can do each movement separately, by performing all the reps three times and then move on to the next movement. Or you can perform them like circuit training, like I did. Either way, keep fit and stay healthy on your vacations!