Just because you're on vacation and don't have access to a full gym or your normal fitness equipment doesn't mean you need to put your workouts on hold! While it can be tempting to fall into full relaxation mode there are so many benefits to maintaining a workout routine, even if it's modified in time and intensity.
I've put together three workouts that I've used myself while traveling. These workouts range from 10-40 minutes based on the number of completed rounds and require minimal to no equipment. If you have a set of bands you can get a great workout in anywhere! You determine the intensity with pace, reps, and resistance.
Try these out and let me know how you feel!
If you're looking for more personalized programming I can help! I'll tailor a plan that meets your specific goals and needs. DM me for more information!
Mini Band Workout
5 exercise circuit:
Repeat circuit 2-5 times. Rest as needed between exercises or rounds.
I have tried many sets of mini bands and these are my favorite!
Total Body Exercise Band Workout
Three two exercise supersets:
Repeat each superset 2-4 rounds.
Everyone should have a set of these! They're easy to use, with removeable handles, multiple resistance options, a door anchor, and ankle strap. So easy to toss in your luggage and go.
These I consider optional, but are also versatile in ways the set above isn't. The heavier bands are great for assisted pullups and deadlifts, and the continuous loop design is great for looping around a pole to anchor, or placing on shoulders for heavy resistance squats and lunges.
Bodyweight HIIT Workout
Choose one of the three formats below to complete this workout.
#1: Timed intervals
Download an interval timer and choose your work/rest time. I like to use 30/30 and 40/20. For the workout below you will multiply 7 by the number of rounds you choose to complete. This accommodates time for the right and left sides for Super Mario and Side Plank exercises. This format is great to keep you moving with shorter rests and when you don't want to keep track of reps.
As Many Rounds As Possible. Set a timer for a specified time; for example 15, 20, or 30 minutes. Determine how many reps you want to do of each exercise. Complete as many rounds of the circuit as possible in the designated time period resting as needed.
The next time you complete the workout try to beat your best score!
Every Minute On the Minute. Set an interval timer for 60 seconds work with no rest periods. Again, you will multiply 7 by the number of rounds you want to complete like you did with the timed intervals. At the top of the minute complete a predetermined number of reps for the first exercise within 60 seconds and to use the time left in that minute to rest. Ideally you want to have 10-20 seconds of rest after completing the reps. Move on to the next exercise in the circuit and repeat. Repeat for 2-5 rounds.