Three Vacation Workouts

I find that I’m fairly active on most of my holidays. We like to walk or bike while sightseeing, and I’ll even use the hotel gym here and there. Other times though, I crave more of a workout; like after sitting for hours in the car. Below you’ll find three simple vacation workouts that you can do with easy-to-pack equipment, plus a great warmup routine. 

A Five Minute Warm Up

Before you start exercising, it’s important to warm up your muscles, get your blood moving, and wake up your joints. This no-equipment-routine can be done anywhere: 

1. Half Kneeling Hip Flexor Rocks: 8X per side
2. Half Kneeling Inner Thigh Rocks: 8X per side
3. Arm Glides: 8X
4. T-Spine Rotation: 8X per side
5. Glute Bridges: 8X
6. Body Weight Squats: 8X

Do one set of each exercise, and you are ready to go! Here is a video showing each of the movements. 

Vacation Workout #1: Gliders

I like to pack gliders when I travel, because they are lightweight, take up almost no space, and they can give you a tough workout in a small space (just make sure your space has carpet). 

1. Forearm Plank Body Saws: 8 – 12 reps (progress to straight arms, regress to a stationary plank or kneeling plank)
2. SHELCS Eccentric: 8 – 12 reps (progress to keeping your hips up)
3. Reverse Lunges: 8 – 12 reps each side (progress by adding weights in your hands)
4. Lateral Lunges: 8 – 12 reps each side (progress by adding weights in your hands)
5. Mountain Climbers: 8 – 12 reps each side

Repeat each set 2 – 5 times, depending on the time you have. Watch this video for a demonstration of each glider exercise. 

Vacation Workout #2: Mini Bands

Again, the equipment you need for this set of exercises is lightweight and you can stuff them almost anywhere. Mini bands like these are even small enough for your carry-on.

1. Glute Bridge: 8 – 12 reps (keep slight tension on the band) 
2. Clam Shells: 8 – 12 reps per side
3. Box Walks: 8 – 12 steps in each direction (right, forward, left, backward)
4. Squat with Lateral Leg Lift: 8 to 12 reps (1 squat + 2 leg lifts each rep)
5. Inch Worm to Plank Jack: 8 to 12 reps 

Repeat each set 2 – 5 times, depending on the time you have. Watch this video for a demonstration of these mini-band movements. 

Vacation Workout #3: TRX

The TRX takes up a tiny bit more space in your suitcase, but it makes for a handy thing to keep in your RV and gives you an excellent option if your hotel doesn’t have a gym. 

1. Arms on Straps Forearm Plank: Hold 30 seconds to 1 minute, or add 8-12 arm glides 
2. Heels in Straps Glute Bridges: 8 – 12 reps (progress to SHELCS)
3. Low Rows: 8 – 12 reps
4. Chest Press: 8 – 12 reps 
5. Superman Squats: 8 – 12 reps

Repeat each set 2 – 5 times, depending on the time you have. Watch this video for a demonstration of these TRX exercises.

Workout Options

No matter which vacation workout you do, you should follow up your workout with some stretches and/or a rolling session.  

As for options, try using a timer instead of counting reps. I would suggest sets of 30 seconds to 1 minute of work, followed by 20 to 30 seconds of rest. Do the circuit 2 to 4 times. You may end up doing more reps, but you’ll know for sure how long the workout will be.

Bonus Vacation Workout

Who would I be if I didn’t suggest that you add Pilates into your vacation? Here is a quick 15 minute mat workout from the Sweat with Melissa subscription for your vacation pleasure. 

The options for working out on vacation are endless, and these workouts are only the beginning. I encourage you to embrace your holiday and get active where you are, be it through sightseeing tours, Pilates on the beach, or a workout in your room before a day by the pool. Whatever you do, be sure to make the most of your holiday.