BY EMMET RUSHE: It’s July and that can only mean one thing, it is officially holiday season ☺
We are in peak season for sun holidays and anyone who is heading abroad will be looking forward to relaxing for a few days.
However, it is very easy to pile on a few lbs while away.
The extra calories you take in through food and drinks can soon add up.
This weekend I am in London at a conference… yay me!!
I am going to be tight for time with the travelling and the seminars, it is a short, sharp trip, but that doesn’t mean I can’t get a good workout in.
I am going to lay out 2 simple workouts that you can do, even in the smallest of hotel rooms.
Listen, I know, you are on holidays and no-one is going to blame you for relaxing your nutrition for a bit.
But If you want to try and keep the extra calories in check and you have no intentions of going to find a gym somewhere, here are 2 simple workouts that you can do first thing in the morning (so no-one thinks you are mad) which should provide some damage limitation.
Because you are limited with the equipment you will be using, (yourself), everything is going to be done in a circuit fashion.
This is going to get your heart rate up through the roof and get you burning off some of those holiday calories.
The 1st workout is going to start with a big, ‘bang for your buck’ exercise, like squats, press ups, lunges.
The middle exercise will be a core exercise, because, abs ☺
The last exercise will be an explosive movement to fire up your metabolism.
The first is a bodyweight circuit that can be done on the beach or in your hotel room, and will set you up for the day by the pool.
TRI-FIT
A1) Squat (40 seconds)
A2) Sit ups (40 seconds)
A3) Mountain Climbers (40 seconds)
Perform these 3 exercises 1 after the other with no rest in-between them.
Rest for 1 min then repeat 2 more times.
After that rest for 1 mins and proceed to workout B
B1) Alternating Lunges (40 seconds)
B2) Reverse Crunches (40 seconds)
B3) Burpees (40 seconds)
Perform these 3 exercises 1 after the other with no rest in-between them.
Rest for 1 min then repeat 2 more times.
After that rest for 1 mins and proceed to workout C
C1) Press Ups (40 seconds)
C2) Plank 2 Press (40 seconds)
C3) Jumping Jacks (40 seconds)
Perform these 3 exercises 1 after the other with no rest in-between them.
Rest for 1 min then repeat 2 more times.
The next workout is a large circuit that has a bit of everything in it.
This workout is 6 minutes long, but for those of you with some exercise experience you can repeat it 2-3 more times to make it a 12/18 min total body workout.
6 MINUTE SHRED
A1) Squat to Hop (30 seconds)
A2) Elevated Push ups (30 seconds)
A3) Jump Squats (30 seconds)
A4) Suitcase Rows (30 seconds)
A5) Burpees (60 seconds)
A6) Decline Push ups (30 seconds)
A7) Alternating Lunge Jumps (30 seconds each leg)
A8) Plank 2 Press (30 seconds)
A9) X-Body Mountain Climbers (30 second)
A10) Feet elevated Sit Ups (30 second)
Perform these 3 exercises 1 after the other with no rest in-between them.
Rest for 1 min then repeat 1-2 more times.
This is not a nice workout; one time through this is enough for beginners.
For more advanced exercisers, running through this 2-3 times will leave you pretty well spent, but will give you a nice pump for laying by the pool catching a few rays. Enjoy! ☺
Bodyweight training might not seem that tough, but trust me, some of the hardest sessions we do in my Fit in 42 program doesn’t involve any equipment.
Give these workouts a go and you will realise that, if you are stuck, you have everything you need in to keep the calories at bay, your own body.
#TrainSmart
For further information on how to get in shape for summer, contact me through the link below ☺
https://www.facebook.com/pages/Rushe-Fitness/120518884715118
* Emmet is the owner and operator of Rushe Fitness
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