Take your training on vacation!

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.  

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• Improve sleep - Sleeping in a strange bed, disrupted schedules, and jet lag can make sleep challenging when you travel.  Getting in a quick workout can help improve quality of sleep while you're away.
• Boost energy - Are you likely to rely on caffeine to get you going in the morning or over that afternoon slump?  Getting the blood pumping can help sustain your energy levels throughout the day without the caffeine crash.
• Reduce stress and improve mood - Even if you're on a relaxing vacation it can be a lot of mental and physical work preparing, traveling, and planning your activities.  A little movement can help regulate the nervous system and lift your spirits.
• Maintain a healthy lifestyle - Consistency is the key to maintaining progress both physical and mental.  Sticking to your fitness routine will help you maintain progress, keep you moving toward your goals, and make the transition back to your normal routine post vacation easier.

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!

Contact Me!

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Mini Band Workout

5 exercise circuit:

• Single arm row - 6-15 reps depending on resistance
• Single leg deadlift - 6-10 reps per side (option to take a staggered stance and keep the non-working leg on the ground)
• Dead bug with mini band around feet - 6-10 reps per side
• Side hip raise with mini band resisted leg lift - 6-10 reps per side
• Tricep Press-down - 8-15 reps per side

Repeat circuit 2-5 times.  Rest as needed between exercises or rounds.

Suggested equipment

I have tried many sets of mini bands and these are my favorite! 

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Total Body Exercise Band Workout

Three two exercise supersets:

• Lat pull-down - 8-15 reps
• Split squat - 6-12 reps per side

• Alternating arm chest press - 6-12 reps per side
• Deadlift - 8-15 reps

• Dual band dead-bugs - 6-10 reps per side
• Straight arm shoulder raise - 8-15 reps

Repeat each superset 2-4 rounds.  

Suggested equipment

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.

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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.  

#2: AMRAP
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!

#3: EMOM
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.  

2 jumps forward and 2 jumps back = 1 rep

For AMRAP and EMOM: 3-6 reps

For AMRAP and EMOM:
​6-15 reps per side

For AMRAP and EMOM:
​6-12 reps per side

For AMRAP and EMOM:
6-12 reps

You can modify by doing from knees.

For AMRAP and EMOM:
6-12 reps per side