Back before I figured out how awesome of a workout you can get using just your own bodyweight, I had NO idea how to work out on vacation.
Without a gym and all the usual equipment available, I didn’t even attempt to work out when I was away from home. Yet since I love to travel, this meant that between losing strength and eating too many vacation foods, traveling usually set me back, and I’d return home feeling guilty and frustrated.
These days, I keep up my regular workout schedule even when I’m away from home. Sure, my vacation workouts won’t be exactly the same as when I have fun equipment like pull up bars and kettlebells to challenge myself with, but they do keep me from losing any strength, skill, or conditioning gains I’ve made, and also help negate any extra eating that inevitably happens while traveling.
This Beach Getaway Time Challenge Workout was one of the many workouts I did while I was on a recent visit to Mexico. It left me exhausted and dripping sweat, and didn’t require any equipment at all.
Hint: You’ll notice everything feels harder in the sand!
So whether you’re in a warm part of the world right now (Australia, I’m jealous of you!), or whether you’re about to go on a tropical vacation, here’s a workout you can do to challenge yourself before lounging on the beach:
Beach Getaway Time Challenge Workout
You don’t need any equipment for this workout, just a little bit of space. You’ll go through the following exercises four times as fast as possible:
Remember, work as hard as you possibly can to get the most out of this workout!
Pick two points about 100 feet apart.
Point #1 will be your starting point. Sprint as fast as you can to point #2, pivot, and sprint back to point #1 to continue the rest of the workout.
Stand with your feet hip-width apart, pull your shoulders back, and engage your abs. Keeping your weight on your heels, push your butt and hips back as if you were sitting in a chair.
Your goal should be to lower down until the back of your thighs touch your calves. Squeeze your butt as you raise back up and repeat, aiming for speed and control.
Start in a push up position with your shoulders directly over your hands. Tighten your abs, glutes and thighs, then lower yourself down so that your chest touches the floor.
Push yourself back up into the starting position and repeat.
Start in a lunge position with your knees touching or almost touching the floor. Without pausing, alternate legs, bringing your opposite leg forward into a lunge position.
Continue alternating legs while moving forward.
Start in a push up position with your shoulders directly over your hands. Bring one knee toward your chest as far as you can, then repeat with the other knee, so it feels like you’re running in place.
Go as fast as you can while keeping your core tight.
Candlestick Leg Lifts
Lie on your back with your legs straight. Place each hand palm down slightly wider than shoulder width apart or under your glutes.
Pressing your belly button down towards the floor, lift your legs off of the floor while keeping your knees as straight as possible and your toes pointed.
Just before your legs reach vertical extend your torso to lift your lower back off the floor into a candlestick position. Lower back down with control and repeat.
Beginner modification: Perform leg raises without the candlestick lift or while bending your knees on the way down.
Workout type: Challenge
Timer setting: Stopwatch
Leave your time in the comments below.
My reps for today’s workout: 15:12
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