Vacation Workouts

The Grind … Vacation Style

Fresh off a vacation to Cannon Beach, Oregon, Jenni says that beach running is always a great way to start off a vacation day. “Sand running is particularly tough and really works the calves and lower legs! Running in the cool ocean air was a great start to each day, not to mention being able to see some of the sea life that low tide had to offer.”

“I think the key is to just do a little something each day. Take 15 or 20 minutes in the morning and just don’t stop working or moving.”

Here are some tips to motivate you to work out on vacation.

  1. Choose a few exercises you “enjoy” doing and two things you hate doing.
  2. Designate the time you plan to work-out (at least 15 minutes, nonstop)
  3. Decide on frequency: how many reps of each? Consider doing 30 seconds of each and then transition.
  4. Encourage someone to join you and make it FUN!
  5. Sweat hard, work hard, then play (or relax) hard.
  6. Think of it as 20 minutes that will make you feel like you’ve really earned your vacation relaxation for the rest of the day.

Bodyweight Vacation Workout

4 Rounds of:

  • 25 push-ups
  • 50 squats
  • 25 mountain climbers
  • 25 lunges
  • 25 bridges

With this workout, try mixing in a lot of variation. E.g., add a sprint after each round. For each of the listed exercises, you can try the following:

Push-ups: can be T-push-ups with weight (use rocks/shoes/ no weight), hand release push-ups, elevated feet push-ups, clapping push-ups, push-ups with a bench, alternating between being on your knees versus on your toes.

Squats: can be jump squats, Dorothy squats, 3 second hold at the bottom of each squat, chair squats (arms straight over head).

Lunges: split/jumping lunges, designate a spot that you’ll lunge to and from without stopping

Jump Rope Vacation Workout

A jumprope is an easy-to-pack tool for speed/interval training. You can try to do as many double unders as possible in 5 minutes. Alternatively, you can simply try to keep jumping rope for the entirety of the 5 minute period. Alternating between singles and double unders can be a great workout too. Create a goal and try to beat it.

Jump Rope Workout:

  • 1 minute of singles – count how many
  • 1 minute of DU’s – count how many
  • 1 minute plank (on elbows)
  • 25 overhead squats (holding the jump rope over head)
  • 15 walking lunges per side (holding the jump rope over head)

Repeat the series again and if you don’t beat or match your single and double under number, you complete 20 burpee tuck jumps!

Body weight movements to incorporate into vacation workouts:

  • Jumping Jacks and Split Jacks
  • Mountain Climbers and Double Mountain Climbers
  • Wall sits (over looking an awesome view)
  • Elbow to hand Planks, Reverse Planks, Bridges (lay on your back, hands to sides, feet on the ground-> push hips up/squeeze the glutes)
  • Oblique Twists
  • Weight overhead sit-ups (use a heavy coffee table book or no weight, just hands up above your head)
  • Flutterkicks/Scissorkicks
  • Burpees, Burpee Broad Jump, Burpees with tuck jumps
  • Sprints
  • Hill climbs
  • Quick Lateral Hops

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