Fitness

Full Body Exercises to Try On Your Next Vacation

Hey guys!

It’s summertime once again, and that means vacations, road trips, and days at the beach!

While you’re having fun in the sun this summer, consider setting a few minutes to get in a little workout.

Working out while on vacation can help get you closer to your fitness goals, and it burns extra calories which will help to offset the off-plan eating you might be doing!

Want to know how to get in a totally awesome workout even while you’re on vacation? Well I’m here to show you how

To Train or Not to Train

You might want to take it easy while you’re on vacation, which I totally get! Vacations are super great in that they give us a break from the day-to-day grind, and can help us feel recharged, refreshed, and rejuvenated.

If working out on vacation doesn’t let you disconnect enough to effectively relax, then don’t do it!

It’s totally fine to take a little time off from working out in order to focus on family, friends, and fun!

But if you do want to workout during your time away, here are some of my favorite exercises to do during your vacay!

Get Shredded Just In Time for Summer

Take out all the guesswork with my step-by-step protocol for getting shredded in just 4 weeks!

>>Learn more HERE<<

Beach Workout

Who doesn’t love spending time on the beach? It’s a great place for a picnic, playing games, and just laying out in the sun!

It’s also a fun place to get in a nice little workout! If you’re looking for training ideas for your next trip to the beach, check out the following circuit.

Perform each exercise 10x, and repeat the circuit 3x.

Alternating bodyweight lunges

Woman demonstrating alternating bodyweight lunges

 

Standing upright and keeping your torso in a vertical position, step forward with one leg. Lower your body until the knee of your forward leg is bent to about a 90° angle, then push off to return to the starting position. Immediately perform the same movement with the opposite leg.

Leapfrog Jump Squat

Lindsey demonstrating leapfrog jump squat

Begin in a normal squat position with your legs slightly wider than hip width and your feet pointed just slightly outward. Lower into a squat until your legs are at about a 90° with the floor. As you rise from the squat, finish it up with a great leap forward. As you touch down from the leap, lower yourself back into a squat.

Repeat the leap, finishing with another squat. As you rise out of this squat, leap backward, finishing with another squat. Repeat this backward leap once more, until you’re back at the starting point.

Pop Squat

Woman demonstrating pop squat

Begin in a normal squat position with your legs slightly wider than hip width and your feet pointed just slightly outward. Lower into a squat until your legs are at about a 90° with the floor. As you rise from the squat, perform a small jump (not a forward leap, but a stationary jump). Immediately go back down into a squat, and repeat.

Burpee Tuck Jump

woman demonstrating burpee tuck jump

 

Put yourself into a push-up position, with your hands about shoulder-width apart. Perform a push-up, and upon reaching the up phase, jump your feet underneath your hips, and explode upward, jumping as high into the air as you can.

While gaining elevation, bring your knees up toward your chest as high as you safely can before landing. Upon landing, lower yourself back into a push-up position and repeat the exercise.

HIIT Workout for Women

You can get it a killer cardio session on the beach with this short HIIT routine I show in the video below!

Hotel Room Workout

Many hotels these days understand that more people are fitness conscious than ever before, and they’ve responded by adding a small fitness room for guest use.

A lot of these tiny rec centers are pretty bare bones when it comes to equipment however, and some hotels don’t even have workout rooms at all!

If you’re staying in a hotel that doesn’t have a gym, or doesn’t have adequate equipment, you can still get in an effective hotel room workout!

Shoot for 3 sets of 10 reps for each of the first three exercises, and then 3 sets of 1 min for the final exercise.

Floor Exercises

Push-Up Rollover

woman demonstrating push-up rollover

woman demonstrating push-up rollover

This exercise features a traditional push-up, but with a twist (or to be more precise, a rollover!). You start in normal push-up position with your hands about shoulder width apart, and you perform a push-up, going up and then back down. Once you’re in the down phase of the push-up, you roll your whole body over to the right, finishing the roll in the same position that you started in-the downward phase of a push-up.

You then complete another push-up, going up and back down. Once you’ve completed the push-up and are again in the downward phase, roll your whole body back over to the left. So essentially, you just roll over in between each push-up. This helps your push-ups to engage many of the muscles of your core even better!

Pike Push-Up

woman demonstrating pike push-up

This is a great exercise to work out your shoulders. Start in a traditional push-up position on the floor with your hands about shoulder-width apart. Walk your hands and feet closer together until you’ve formed an upside down V shape with your head pointed toward the ground.

Much like a regular push-up, you’ll bend at the elbows to lower your head closer to the floor, and then straighten your elbows to push back up. You may want to place a towel on the floor for some cushioning where your head might touch down.

Mountain Climbers

Woman demonstrating mountain climbers

Begin in a push-up position, with your hands about shoulder-width apart. Keeping your abs tight, pull your leg toward your torso as if you were trying to touch your knee to your chest. Quickly return your leg back to starting position and pull your other leg up. Repeat this back-and-forth movement quickly until the time is up.

Finish Up With Forearm Plank 

Planks are a great workout to totally blast your abs without any equipment at all! Begin by lying facedown on the floor. Rise up onto your elbows and toes, such that the rest of your body is at least several inches off the floor, and try to maintain as straight a form as possible.

Hold this position for 1 min, keeping your core tensed. Your abs will likely start to burn, but do your best to maintain form for the entirety of the exercise! Rest as long as needed between sets.

Conclusion

You work hard all week long, and you totally deserve a vacation where you can just unwind, relax, and play!

You definitely don’t need to workout on that vacation if you don’t want to.

But if you choose to train, make it a totally awesome workout!

Get Shredded Just In Time for Summer

Take out all the guesswork with my step-by-step protocol for getting shredded in just 4 weeks!

>>Learn more HERE<<

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Lindsey Mathews

Lindsey Mathews

Head Trainer & Nutritionist

Lindsey Mathews is the Head Trainer and Nutritionist at IdealFit. She is a NSCA-CSCS certified personal trainer, C-ISSN certified sports nutritionist, Pn. 1 certified nutrition coach, and a nationally qualified NPC bikini competitor. Before joining IdealFit, she ran the largest boot camp program in Utah County.


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