Fat lossProgram designRoutineWeight trainingWorkout

My Favourite Travel Workouts! 

Last week Melanie asked me what type of training she should do while she was on vaca in Mexico. Great question!

It’s important to continue your training even while you’re on holidays. Because it’ll help to keep some normalcy to your routine, burn off some of the extra calories that you’re ingesting.  And more importantly, you’ll feel & look better if you keep moving.

The trick is keep it fun and quick.  The following are a few of my favourite minimal equipment workouts.

If the hotel has a gym, I’ll use it for sure.  Treadmill sprints or a circuit using body weight and dumbbells.  I usually   pack resistance bands because they’re light and you can do an effective workout in a small space.

Editors note:   I laugh when I look at my old videos, I wish I could remove the intro segment. <please ignore, don’t know what I was thinking!>

High Intensity Interval Training

I often get up before anybody else and head off to do treadmill sprints before breakfast.  While the others are snoring (hubby Joe!) I get up and get my workout done.

I enjoy this type of workout, because it’s fast and burns fat effectively.

If you’re training in a fasted state, make sure to have BCAAs in your water. The BCAAs will keep you in an anabolic state, preserving your hard earned muscle.

Intervals can be done on a treadmill, using a skipping rope, a bike or a rower. Use your favourite cardio equipment.

  • Warm up (1-3 minutes)
  • Perform 8-10 rounds:
    • 20- 30 seconds of work,
    • 30-40 seconds of rest.
  • Your workout should be about 20 minutes maximum.
  • Cool down & Stretch (2-5 minutes)
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Metabolic Training with Resistance bands

This is the resistance band workout I mentioned above.  It’s a fun and challenging interval workout.

You can download a free GYMBOSS app to set your timer. You can adjust work and rest periods based on your fitness levels and goals.  Suggested times are outlined in the video.

Push yourself out of your comfort zone, work hard with good form.

Although the video uses bands, you can use light to medium weight dumbbells instead.

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No Equipment, No Problem Workout!

The circuit is done in 20 minutes.
Execute 20, 1-minute rounds:

Minute 1:

  • 12 push-ups, rest until the minute is up

Minute 2:

  • 30 ski lunges (15 per side), rest until the minute is up

The faster you get the reps done, the longer your break.  Push yourself!

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Home Full body Workout

You can do this one with a little bit of equipment:

  • Swiss Ball
  • Medium weight dumbbells (like 12 or 15 LBs)

3 Rounds:

  • 15 swiss ball squats
  • 10 push-ups
  • 10 Bent Over rows
  • 15 jackknives
  • 10e lateral lunges
  • 10 weighted hip bridges
  • 10e yoga bicycles

Time yourself – how long does it take you to complete the workout?  Then when you repeat the workout try to beat your previous time.

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The Body Weight Workout

This one is challenging, fun and requires no equipment.  A chipper workout, you only have to do 1 round!
If you have light to medium weight dumbbells, you can use them for the renegade rows.
Depending on your fitness level, you might want to do 15 reps instead of 25, and 20 reps instead of 50.
  • 25 Russian twists
  • 50 squats
  • 25 burpees
  • 50 Renegade Rows
  • 25 push-ups
  • 50 sit ups
  • 25 triceps dips

 

  • 30 sec Full plank
  • 30sec Right side plank
  • 30 sec Left side
  • 30 sec Full plank
  • 30sec Right side plank
  • 30 sec Left side