As a trainer I hear this statement A LOT , “Ugh, I wish I hadn’t taken two weeks off from exercising! It’s so hard to get back at it! How can I exercise for months, and then I take two weeks off and I feel like I’ve lost everything??”
Sound familiar?
I’m not going to give you a whole list of reasons why you should be Moving Daily on vacation. You already know why. You already know that it increases serotonin, decreases cortisol, burns calories from over eating “vacation food”, starts the day off right, feels amazing, sustains muscle tissue, increases circulation and overall make you healthier and happier!!
Like I said, I’m not going to give you a list 😉
What I do want to give you is some workouts that you can take with you on your vacation, wherever you may go this summer, so that you don’t have to be one of the people in the gym in September who is saying….
“I wish I would have worked out”.
Hotel Room Workouts:
Deck of Cards Workout!
Take an
ordinary deck of cards, minus the jokers, and shuffle. Turn over 3 cards at a time, add up the
numbers, and that’s the amount of reps you are doing for the first
exercise! Ace = 11, face cards =10.
ordinary deck of cards, minus the jokers, and shuffle. Turn over 3 cards at a time, add up the
numbers, and that’s the amount of reps you are doing for the first
exercise! Ace = 11, face cards =10.
You want to
choose higher intensity exercises for this in order to keep the heart rate
elevated! Here is a list of exercises you can choose from:
choose higher intensity exercises for this in order to keep the heart rate
elevated! Here is a list of exercises you can choose from:
Squats – Prisoner (legs together) or
Sumo (legs apart)
Sumo (legs apart)
Jumping Jacks
High Knees
Butt Kicks
Pushups
Ab Bicycles
Burpees
Jumping Lunges (scissor jumps)
Tuck Jumps
Racer Jax (like a jumping jack, just
lower, bent over like a ski racer)
lower, bent over like a ski racer)
Mountain Climbers
Side to side one legged hops, two
legged hops
legged hops
Fast punches
Ab crunches
Circulate the list if you still have
cards left over. Rest, and repeat!
cards left over. Rest, and repeat!
***
Most hotels have stairs. What a great place to get an intense workout in. Just head down the corridor to the stairwell and “hiit” this next workout!
Most hotels have stairs. What a great place to get an intense workout in. Just head down the corridor to the stairwell and “hiit” this next workout!
Stair Workout!
2 flights of single stairs (every stair) – warm up
At the Bottom: 50 squats (10 jump squats, 10 regular, 10
jump, 10 regular, 10 jump)
jump, 10 regular, 10 jump)
2 flights of doubles (every other stair)
40 Mountain Climbers (hands) on bottom stair
2 flights of crossovers (face one direction, crossover foot
to the higher step.)
to the higher step.)
2 flights of crossovers (face other direction)
30 Butt Blasters each leg (place one foot on 2nd
step, then keeping that leg stationary, step up and touch, repeat 30x each leg)
step, then keeping that leg stationary, step up and touch, repeat 30x each leg)
Run up 2 flights, down 1 flight, up 2 flights, down 1
flight. Continue to top (this works well with 5 or more flights).
flight. Continue to top (this works well with 5 or more flights).
On the way down, come down 2 flights, up 1. Down 2, up 1.
20 Jumping Lunges
Race up to the very top as fast as you can, 2X!
10 Burpees
Lastly, two-foot hop up every step to the top!
***
Now, if you want to take things outside, there are so many options! Trail running, hiking, water sports, kayaking, canoeing. When we were down in Santa Monica, here is the beach workout I did:
Beach Body Workout:
Have a go at a few of these workouts and let me know how you did in the comments below! While on vacation if nothing else…..
move daily.
move daily.
Remember, before participating in any exercise program, please consult a doctor.
