Vacation mode: 5 workouts to stay on fitness track.

Have you heard it yet? The new Macklemore song “Glorious”? As a big fun of the artist, I insist you go and listen. Do it. Do it.

 

The word “glorious” is one of my favorite English words and I love the feeling too. I feel glorious when I sleep in, eat doughnuts, observe sunrises on my way to work, and dance nakkkid in my bedroom. Workouts give me this feeling too.

It’s pretty darn hard to stay on track with workouts in the summer, agree? With the nice weather outside, you want to do everything but to workout. However, once you miss a week or two it’s impossible to get back on track. Even for me, a vivid girl meathead. How to fix the problem?

When I go on vacay, the first thing I check is nearby gyms and then doughnut places. But you are not me, and maybe don’t love pumping iron as much as I do (and you may hate doughnuts too.). Yet, you still want to stay on track while vacationing. So how do YOU stay on track?

Realizing how hard it is for non-meatheads people like you to workout in the summer when away, I started posting mini workouts on my Instagram so you can too stay on track and feel glorious.

Here are 5 most popular workouts for you, that you can do anywhere with little to no equipment:

 

#1. Workout A. Total body

Workout Considerations:

  • Total Time: 15 min
  • Scheme: AMRAP – as many sets as possible.
  • Reps: 10 for each
  • Equipment: none

Exercises:

  1. A1. Squats into Lunge
  2. A2. Yoga push ups
  3. A3. Bowler Squats
  4. A4. Birddogs

#2. Workout B.  Total body

 

Workout Considerations:

  • Total Time: 15-20 min
  • Scheme: fixed:fixed 30:30 (work:rest)
  • Sets: 3-4
  • Reps: as many as you can get in 30 sec
  • Equipment: none

Exercises:

  1. A1. Side lunges
  2. A2. Updown plank
  3. A3. Horizontal squat
  4. A4. Side planks.

#3. Workout C. Arm blast.

 

Workout Considerations:

  • Total Time: 15 min
  • Scheme: fixed:fixed 50:10 (work:rest)
  • Sets: 4
  • Break: 60 sec
  • Equipment: resistance band, a kettlebell (KB)or a dumbbell (DB)

Exercises:

  1. A1. Supine triceps band extensions
  2. A2. 3 month old KB/DB pull over
  3. A3. ½ kneeling KB/DB Over Head Press
  4. A4. DB/KB farmers carry

#4. Workout D. Legs and booty burn.

 

Workout Considerations:

  • Total Time: 15 min
  • Scheme: reverse pyramid 6 to 12. Meaning you’ll do all exercises for 6 reps, then 7, then 8 so forth and so on.
  • Sets: 1-2
  • Break: as needed
  • Equipment: none

Exercises:

  1. A1. Good morning into squats
  2. A2. Supine bridge marches
  3. A3. Low plank shoulder taps

#5. Workout E. Total body.

Workout Considerations:

  • Total Time: 15 min
  • Scheme: reverse pyramid 2 to 10, doing only even numbers (2,4,6,8,10)
  • Sets: 2-3
  • Break: as needed
  • Equipment: DBs

Exercises:

  1. A1. Reverse lunges
  2. A2. Essentric push ups
  3. A3. DB bent over row.

Check my gram for more! -> Gimme more gloriousness!

Leave a Reply

Your email address will not be published. Required fields are marked *