Monday, July 18, 2016

Vacation Workouts !

No time to get in the gym on vacation ? Well you might be surprised how easy it is.You can find a way to workout and make it quick and simple.
Why are vacation workouts great? First off they are a change of scenery. Sometimes its getting out of your normal routine that can help you see fitness in a different way. You are more challenged to be creative and find fitness rather than it being handed to you at a conventional gym. You don't need to do a 2 hour workout either, 45 minutes is enough to reap the benefits of training while away.
Try out these workouts anytime, anywhere !
Time Duration: 40 minutes
Type of Workout: Cardiovascular and Muscular Endurance
Equipment: Bodyweight
Perform four rounds consisting of:
5 minute beach run/jog at moderate pace
5 minute bodyweight AMRAP consisting of: 20 squats, 15 push ups, 10 V ups or if your more advanced: 20 lunges (10/leg), 15 burpees, 10 plank hip drops.
If you HAVE a gym on vacation, give this a go!
Time Duration: 40 minutes
Type of Workout: Strength and Hypertrophy
Equipment: Barbell; cable; weights
The Bear complex; 1 clean+ 1 front squat + 1 push press ( to behind head) + 1 back squat + 1 push press to the front.
All of that is 1 rep- do that 10 times increasing weight. Then:
quick 20-minute EMOM of four machine exercises, trying to get challenging rep ranges of 8-12 repetitions.
Lat Pulldown 5 x 8-12
Machine Close Grip Chest Press 5 x 8-12
Cable Row 5 x 8-12
Machine or DB Bicep Curl 5 x 8-12
If your feeling like you need something intense, this is for you!

Time Duration: 30 minutes
Type of Workout: Metabolic Conditioning
Equipment: Dumbbell (one only)
Perform the following list as a 30 minute AMRAP:
Burpees x 10
Single Arm Dumbbell Snatch x 10/side
Single Arm Dumbbell Front Squat x 10/side
Single Arm Dumbbell Push Press x 10/side
It's really quite simple to get in a great workout anywhere, you may just need to get creative !

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