No Gym? No Problem: A simple workout to take with you on holiday
Written by Emma Beale
Emma is the Marketing Manager for Workout Ashton
While holidays are a time for relaxation and indulgence, neglecting your fitness routine completely can lead to a longer period of “falling off the wagon”, and make it harder to get back to the healthy habits you have built once back at home.
If spending hours working out whilst on holiday isn’t your idea of fun then I would suggest finding 30 mins 3 times a week to do a simple body weight workout to help maintain all the progress that you have made so far. Alongside this, keeping up a good step count can be a great way to stay active without really noticing, which is a great excuse to go and explore your chosen destination.
Not sure where to start? That’s where Workout Ashton comes in.
One of our lovely Personal Training Staff, Becca (@builtbybecca_pt), has very kindly written you a week's worth of easy, no equipment needed, can be done in any hotel room, or apartment complex, or outside a tent, straight forword workouts. Each one will take no more than 30 mins of your hard earned holiday time and will leave you feeling suitably smug about staying consistent even when you are away from your normal gym and fitness routine.
Upper Body
Warm Up:
Inchworms x10
Chest stretch x10
Repeat 2 sets
Workout:
Press ups until failure
Tricep dips until failure
Prone I / Y / T x10
Mountain climbers x20
Bear crawls x20
Repeat for 3 sets with 90 seconds rest between each set
Cool Down:
Pectorals x30 seconds
Triceps x30 seconds
Deltoids x30 seconds
Repeat 2 sets
Lower Body
Warm Up:
Squat to overhead reach x10
Leg swings x10 per leg
Repeat 2 sets
Workout:
Bodyweight squats x30
Lunges x30
Glute bridges x30
Calf raises (on step) x30
Repeat for 3 sets with 90 seconds rest between each set
Cool Down:
Quadriceps x30 seconds per leg
Hamstrings x 30 seconds per leg
Glutes x30 seconds per side
Repeat 2 sets
Core
Warm up:
Cat-Cow x10
Backwards step with
overhead reach x10
Repeat 2 sets
Workout:
Plank hold 20-30 seconds
Russian twists x20
Flutter kicks x20
Dead bugs x20
Bird dogs x20
Glute bridges x20
Repeat for 3 sets with 90 seconds rest between each set
Cool Down:
Cobra pose 30 seconds
Childs pose 30 seconds
Repeat 2 sets
The key to all of this is consistency, and this is why it matters:
1. Maintaining Physical Health:
Doing regular exercise supports cardiovascular health, helps regulate blood sugar, and can even improve sleep, all of which are beneficial for overall health. Whilst it may take several weeks of inactivity to see significant muscle loss, even a short period without any exercise can impact strength and endurance.
2. Stress Management and Mental Health:
Exercise is a proven stress reliever, releasing endorphins that can boost mood and improve overall mental well-being. Consistent exercise can help maintain a calm and positive mindset and reduce feelings of overwhelm, especially during busy or stressful travel times.
3. Maintaining Healthy Habits:
Staying active reinforces the existing healthy habits you have worked hard to build, making it much easier to get back to your regular fitness routine after your holiday.
In summary, staying consistent with fitness during a holiday is important for maintaining overall well-being and healthy habits. It doesn't need to be complicated or take up a lot of time, just use these 3 easy workout plans and add in some walks to explore your destination. When you arrive home you can get back into your normal routine seamlessly.
