TRAINING WITH A TIRE
It’s almost that time of year again when we head off to our long awaited summer vacations! Do you struggle to find ways to get your workout in while away from your regular routine? Sure, it’s difficult when you don’t have your usual gym or class to get your sweat on, but don’t worry!
Let’s go over five tips to help you maintain your workout schedule while enjoying your time away from home:
If you’re staying in a hotel, find out if you have gym access. Most hotels have a fitness center containing treadmills, ellipticals, free weights and cable machines. It may not be your regular strength gym or favorite workout class, but it’s better than nothing!
Invest in a small travel “Fit-Kit”
You can stop at your local sports store, Target/Walmart or even shop online for a kettlebell, pair of dumbbells, jump rope or resistance band. If you’re driving to your vacation destination, bring them along!
There are so many things you can do with minimal equipment without needing access to a training facility. Even better, take your session outside to heat things up.
Here’s a great total body strength circuit along with a lung-burn to finish:
Ascending Ladder: Reps 2,4,5,8,10,12
Single Leg Dead lifts
Bent Over Rows
Push ups On Kettle bell / Dumbbell
Or you can try: EMOTM – 12 Minutes
30 Second Plank
Walk / Sprint / Jog on The Beach
Not only does this require NO equipment, you don’t even have to wear shoes! Taking long walks on the beach are perfect for a low-intensity or recovery workout. Try a walk-jog using intervals or even a set of sprints to really get the lungs burning and your legs fired up.
3 mile walk on the beach
1 minute walk / 1 minute jog for 20 minutes
10 – 50ft Sprints (1 minute rest in between)
Body weight Conditioning
This can be done anytime, anywhere with minimal to no equipment. The goal is to get your heart rate up! Try EMOTM (every minute on the minute) workouts using a mix of bodyweight movements like squats, pushups, dips off a chair, or crunches and cardio movements like jump squats, jumping lunges, burpees, or jumping jacks.
You can also do an AMRAP (as many rounds as possible) if you want to keep moving the entire time.
Here’s two conditioning sessions you can try:
EMOTM – 24 Minutes
15 Jump Squats
10-15 Dips off Chair
6 Lateral Lunges Each Side
AMRAP – 10 Minutes
6 Broad Jumps
12 Plank Shoulder Taps
6 Knee Tuck Jumps
10 Close Grip Pushups
Think outside the box
There’s so many activities you can do while on vacation! Explore the area on foot, plan a hike, play beach volleyball, go paddle boarding or rent bikes on the boardwalk.
You can even find a local gym and buy a week pass or attend some of the classes offered. Maybe give yoga on the beach a try!
No matter your vacation destination, there’s always a way to fit in quick workouts here and there. Keep in mind that you’re on vacation to relax, so don’t feel guilty about cutting your workout time in half or making some modifications. In fact, shorter workout times may equal higher intensity which can make for an even better sweat! A little bit of planning and following these five tips will ensure you have a great vacation without missing a beat in the gym.