Let’s face it. There’s nothing worse than going on an amazing holiday for 2 weeks, and going back to the gym to discover that somehow, in 2 short weeks, your body has basically decided to take your fitness back down to zero, and reduce your strength immensely!!
My husband works away a lot, and he hates missing gym over the days he is away, so I wrote him 4 simple workouts he can do while away, either outdoors or in his hotel room, that will be quick, effective and get the heart rate going.
WORKOUT 1 – Full Body
Even minute: 20 Air Squats (add weight if you want e.g. 2L water bottle, heavy backpack etc)
Odd minute: 20 Glute Bridges (use the same weight and sit it on your pelvis)
Even minute: 12 Pushups (increase by 1 rep every round)
Odd minute: 12 Superman Pulses (increase by 1 rep every round)
Finish with a quick heart pumper: 10 to 1: Burpees & V-Ups
10 Burpees, 10 V-Ups
9 Burpees, 9 V-Ups
8 Burpees, 8 V-Ups
etc until you reach 1 of each.
WORKOUT 2 – Legs
20 Reverse Lunges
40sec Wall Sit
20 Lateral Lunges
Squat Hold at 90 degrees x 30s
Squat Pulses (so go from 90 degrees up a tiny bit, then back down) x 30s
Then explode as much as you can into squat jumps x 10 reps.
Rest 1 minute, then go again 3-4 rounds.
WORKOUT 3 – Upper Body
10 x Wall Slides (sitting against a wall, with your back as flat as you can get it against the wall. Forearms and back of palms against the wall, slide up and down) VIDEO: https://www.youtube.com/watch?v=AXcRFBFuo-c
10 x Pushups
10 x Dips off bench or chair
x 4 rounds (increase by 1 rep each round)
10 x Rotating T Pushups
10 x Side Plank Pulses (elbow under shoulder)
6 x Inchworms
15 x Superman Arm Lifts (arms in a T, and squeeze between shoulder blades)
x 4 rounds
WORKOUT 4 – Full Body – HIIT
90 seconds of work, 120 seconds recovery. If you feel too rested, you aren’t working hard enough. Perform 4 rounds of this.
Complete: 30s max out burpees. Then in remaining time (60 secs) complete: 15 air squats, 20 skater hops, 30 mountain climbers (or 12 step ups if you have access to stairs/bench). If you don’t get it all in, try harder next round. If you do get it all in, bonus rest!
Let me know if you do these, and what you think!