Sticking with your fitness routine while you are on vacation doesn’t have to be a total nightmare. In fact, there are several vacation workouts you can do to stay in shape while away. We’ve got five simple exercises that give you a total body travel workout, no matter where you choose to get away from it all.
These exercises are designed to give you an efficient workout routine that you can take on the road. Do one to three sets of each and include a little bit of morning cardio for a complete travel workout.
For more vacation workout tips, see our article on how to stay fit while on vacation.
Lunge with Core Rotation: Total Body
Stand tall with your feet spread shoulder width and your core tucked and engaged. Hold a full water bottle in both hands (arms extended) and step your right foot back into a lunge position. As you do so, bend your back knee and extend your arms in front of your body. Rotate to the outside of your left knee, then return to center with your arms. When you rise, bring the water bottle back close to your chest. Repeat with alternating feet. After completing the exercise with both feet, you’ve completed one rep. Repeat for a total of 8 reps.
Floor Crawlers: Shoulders
Work your shoulders by doing six to 8 reps per hand of this handy bodyweight exercise. Get into a push-up stance with your shoulders, elbows, and wrists aligned in a straight line. Move one arm down so you are resting on your elbows, then the other arm. Return to a push-up stance, keeping your shoulders squared to the rest of your arm. Be sure to place your hand in the same location where your elbow was. This keeps your arms in proper alignment under your body. You don’t need a Bosu Ball for this workout, simply use the floor when you’re on the go.
Farmer’s Squat: Glutes
Work your glutes with these simple squats. You don’t need weights, but you can place a resistance band around your mid-calf to make this tougher. If you’re using a longer band, step on it with both feet and hold the handles by your hips or pull up to your shoulders and hold through the set.
Stand with your feet spread to shoulder width, keeping your hips, knees, and ankles aligned. Keeping your shoulders back, assume a squat position. Push your butt back and keep your knees aligned with your ankles Your knees can be over your toes, but don’t let them flair inward or outward. Engage your glute muscles and push through your butt to rise. Repeat 10 to 12 times.
Sit with your butt on the floor. Now, engage your core and raise your legs to about 45 degrees or a range that feels challenging for you. Keeping a straight back and shoulders back hold your body upright using your core. Keep your feet flexed with your toes pulled back toward your face to engage the back of your legs and glutes. Put your arms forward towards your knees for balance. Hold this position for one minute to complete one set.
Now you’ve got a quick and easy travel workout perfect for your next getaway. You don’t need to worry about hauling fancy workout equipment, simply use what you have on hand and let the weight of your body create resistance. Do these exercises a couple of times a week to stay fit while you are on vacation.