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Don't Take A Holiday from Your Workout

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You have been there many times before. Up early to catch a cab to the airport, waiting forever in a line with passport in hand filled with joyous anticipation for the upcoming week’s holiday.  You go over your list one more time to make sure you have everything- including workout gear. Unlike vacations in the past, this time around you have decided to keep up with your exercise program in order to help mitigate some of the inevitable indulgences that come with a week of leisure.

Vacation time is precious- but so is your body. Taking a week (or more) off from exercise will sometimes spell disaster for even the most well intentioned exerciser. All too often the week off becomes two or three and it becomes harder and harder to get back on track. While I do recommend giving your body a much needed break from time to time, I suggest using this opportunity to try a new form of activity rather than as a complete “license to chill.”

No Equipment Required

Regardless of your vacation destination, getting a great workout does not necessitate the use of a fancy gym or even basic equipment. Sometimes the best workouts are those done using only your body and some furniture! What matters most is efficiency, effectiveness and balance. The following ultra-quick exercises target the major muscles of your entire body and are balanced equally between the sagittal (front and back) and transverse (top and bottom) planes of your body.

 

Exercises That Can Be Done Anywhere

Let’s start with beginner exercises. These can be performed in succession (one after the other) or intermittently throughout the day. They can even be done while waiting for your flight, at a gas station, in your hotel room or on the beach!

With each of the following exercises, try to perform as many reps as possible in 60 second intervals:

 

Push-ups

The exercise that many people love to hate. What makes push-ups so effective is that you are moving your body around a fixed object (the floor). These types of movements always require the use of many muscle groups and in the case of the push-up that means shoulders, chest, triceps, upper back and even your abs!

Tip: They can be performed from your toes or knees. Be sure to keep your hips, chest and chin in perfect alignment.

 

Squats

Perhaps the best lower body exercise of them all, squats work all the major muscles of the lower body. From quads to glutes, hamstrings and calves, the squat is a great calorie burning movement.

Tip: As easy as they look many people do them incorrectly. Push your hips back while descending and sit to your heels. Go down as far as you can while remaining in control- even if this means below parallel.   

 

Plank

The plank works your “core” and can be performed from either your knees (for beginners) or toes.

Tip: Keep your elbows under your shoulders and your body in perfect alignment.

 

Quadruped Hip Extension

With your knees and forearms on the floor, extend one hip backwards, straightening your leg until it is parallel to the floor and it forms a straight line extending from your back. Hold, lower the leg and repeat on the other side. Also known as the “bird dog”, this bodyweight exercise will work many of the important posterior chain muscles while increasing lower back strength.

Tip: Strive to keep your arm, buttocks and heel in perfect alignment.

 As you get into better shape you can try substituting some of these variations into the above routine:

One arm push-ups, Single leg squats, Side plank & Quadruped on hands and toes. Be sure to balance this routine out with some light stretching.

 

What about cardio?

Contrary to popular belief getting a great cardio workout does not require a treadmill or any other machine. You can get a great fat burning cardio blast just about anywhere using one of the following exercises:

Sprinting. This is great if you are near a beach. Simply sprint for 10 seconds and walk for 20 seconds and repeat several times.

Skipping. Skip for 10 minutes using a rope or just your hands. This is excellent cardio and great for your calves too.

Stairs. Run up and down a flight of stairs and repeat.

 

Do not concern yourself with too many details - after all, you are supposed to be on holiday! Just focus on working out hard and fast while maintaining excellent form. Try performing the strength exercises on one day and the cardio exercises the next. Just 10 to 20 minutes of intense effort is all that is required and you may be surprised when you return looking better than the day you left.

 

Bruce Krahn
is a professional speaker, fitness trainer and author of The Fat Fighter Diet. To find out more about his personal training services or to book Bruce for your next event please visit www.brucekrahn.com or www.ebodi.com

 

 

 

 


Comments (1)

Darrance
Said this on 7-10-2011 At 04:58 pm
Never seen a btteer post! ICOCBW
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