It’s the middle of the summer and if you’re wrapping up your summer vacations this month before you head back to school, you can complete these workouts anywhere. They require very little equipment and many can be done almost anywhere, even outside on the beach.
Many of these are designed to be completed in less than 30 minutes so you can work up a sweat and feel good about those vacation calories. Many can be scaled up or down based on what’s available on your trip. You can even include your kids or significant other for a little sweat session.
Workout #1
Activation and Warm Up:
3 Rounds:
- 15 Scapula Retractions (in push up position)
- Side Planks – 30-60 seconds each side
- 15 Push Ups
Strength and Conditioning:
Complete 100 strict military presses (with 1 kettle bell or two dumbbells)
Each time you stop, complete a 100 meter run (either on a treadmill or outside)
Workout #2
Activation and Warm Up:
4 Rounds:
- 15 Glute Bridges (weighted if possible)
- 30 Ice Skaters (15 each leg)
- 15 Single Leg Balance Squats (each leg)
Strength:
5 Rounds: (weights are optional; use weights if available)
- 20 Air Squats
- 10 each reverse lunges
- 10 each lateral lunges
Finisher:
- Run 1 minute at 80%.
- Rest 1 minute.
- Run 1 minute at 90%.
- Rest 1 minute.
- Run 1 minute at 70%.
- Rest 1 minute.
- Run 1 minute at 90%.
- Rest 1 minute.
- Run 1 minute at 80%.
- Rest 1 minute.
Workout #3
Activation and Warm Up:
- Elbow to Instep Stretch – 2 minutes each
- Standing Calf Stretch – 2 minutes each
- Figure 4 Stretch – 2 minutes each
- 25 Jumping Jacks
- 10 yards – High Knees
- 10 yards – Straight Leg March
- 10 yards – Handwalks
- 20 yards – Shuffle (Right and Left Side)
- 25 Jumping Jacks
For this workout, find a stretch of grass or walkway to run. Look for something approximately 25 yards. The workout has a Point A and Point B. You will sprint 25 yards back and forth between Point A and Point B. You will also complete an exercise at Point A and Point B.
- Point A – 10 Jump Squats
- Sprint 25 yards to Point B
- Point B – 10 Push Ups
- Sprint 25 yards to Point A
- Point A – 9 Jump Squats
- Sprint 25 yards to Point B
- Point B – 9 Push Ups
Continue sprinting until you’ve worked your way all the way down to 1 jump squat and 1 push up.
Workout #4
For this workout, you will need a pair of sliders like we use at goperformance. They are available at any big box store or hardware store – just look for furniture sliders. These pack so easily in a suitcase and can be used in a variety of ways.
Warm Up and Activation:
3 Rounds:
- 100 Mountain Climbers on Sliders
- 10 (each) Slider Lateral Lunges
- 20 Pikes on Sliders
5 Rounds:
- 10 (each) Step Ups (weighted or not)
- 15 Hamstring Curls on Sliders
- 20 Push Ups
- 25 Burpees
- 30 Second Side Plank (each side)
