So you’ve decided to still exercise to help stave off the vacation excess that always seems to creep onto your thighs and arse (if you’re a female) or your gut (if you’re a guy). Below are four effective, and time efficient, ways to make sure your jeans don’t become skinny jeans upon your return to real life:
1. Density Circuit
Select four compound exercises (that either target all the same muscle or a plethora of different ones), a rep scheme, and a time limit. Density circuits work great when you only have bodyweight to work with. Aim to have the most metabolically challenging and technical exercise as the first in the circuit.
Bodyweight Squats x 25
Push Ups x 20
Single Leg Hip Thrusts x 15 (per leg)
Pike Pushups x 10
Repeat for 10 minutes, resting as necessary.
2. Super Sets
If you’ve stepped into the gym, you’ve used these before. Pair two exercises together, rest minimally between sets and repeat.
A1) DB Bench Press
A2) Pull Ups
B1) Incline Bench Press
B2) Seated Row
3. Giant Sets
On my last trip to Singapore and Thailand I fell in love with giant sets, which are essentially super setting two or more exercises of the same muscle group. However, my version was slightly different. Considering I was pressed for time, yet still wanted to cram in more volume than a grandmother does food, I worked with descending sets.
A1) DB Bench Press – 4 x 10
A2) DB Incline Press – 3 x 10
A3) Cable Press – 2 x 15
A4) Push Ups – 1 x 20
Rest 30 seconds between exercises and repeat until all prescribed sets have been completed. What I found is that I was able to get a nifty little metabolic training effect whilst also getting that ever-precious pump.
4. Tabata Rounds
I’ve heard rumours that Tabata is used in some political prisons to torture inmates. Select an exercise, preferably a bodyweight one, and perform 20 seconds of ball-busting, hyped up on three scoops of illegal DMAA fueled pre-workout, adrenalin surging reps. Rest for ten seconds and then repeat for 8 total rounds (4 minutes of total time).
travel workouts, working out while traveling, holiday workouts, vacation workoutExercise is not something that is confined to four walls, grunting men, or even deafening thunderous thuds as plate-filled barbells smack against the floor and life, being what it is, has a nasty habit of throwing curveballs at you. Nobody wants to be that person who turns to his or her friend or loved one and says, “Sorry, I can’t visit X with you because I’ve got a leg day scheduled and, well, I can’t miss that – not even for an all expense paid trip to (insert dream destination here).” What truly defines someone who loves fitness, exercise, and by extension themselves, is the ability to adapt to different surrounds and circumstances and still get in the necessary work to grow and progress as a person.