I just got back from an awesome vacation … it’s easy to forget how important it is, when you work hard, to play hard!
I always keep working out when I’m on a break – because I truly enjoy it! Problem was, at this particular destination, we weren’t reasonably close to any kind of workout facility – and I actually thought we would be – so I was totally unprepared
Here’s the workout I did – it’s a no equipment, body weight – only workout you can do absolutely anywhere you are. I hope it helps you out next time you’re in a situation like the one I was last week:
(Note: This workout doesn’t include any kind of real pulling movements – if you’re planning on doing it for any length of time – like over a week – you might want to find a pull up bar somewhere and do a few pull up ladders a couple of times per week if you can to make sure you take care of that movement pattern and associated muscle groups)
Exercise pair 1 - 6 Squat Jumps/ 12 Push Ups (perform exercises back to back without rest, rest 30 seconds, repeat twice for a total of 3 rounds)
Exercise pair 2 – 8 Split Squats/ 15 Mountain Climbers (perform exercises back to back without rest, rest 30 seconds, repeat twice for a total of 3 rounds)
Conditioning ‘finisher’ – As many body weight Squats as possible in 20 seconds, rest 10 seconds, as many Sit Ups as possible in 20 seconds, rest 10 seconds, repeat this sequence 4 times (Tabata interval)
Finish w/ static stretch of tight muscle groups
Try this no equipment body weight – only workout for a quick, total body resistance, cardio and flexibility session you can complete in less than 30 minutes start to finish.
Thanks for reading and talk soon -
Forest Vance, MS, CPT, RKC