Let’s face it, nobody goes on vacation for just one day so I have devised this workout plan so that you can do a different workout each day or choose your workout based on your motivational level. I have listed low impact options as well as plyometrics for those of you that are up for a challenge! Don’t forget to spend a few minutes stretching at the end of your workout. Enjoy!
Day 1: Woohoo! I’m on vacation!
Motivation: Low
Time: 15-20 minutes
March in place 50 reps to warm up.
Jumping Jacks 50 reps (low impact option: alternating side step with Jumping Jack arms)
Full or Modified Push Ups 15-25 reps
Squats 25 reps
Prone Cobra 20-25 reps (Lie on your stomach with arms at your sides. Raise your chest off the floor while squeezing your shoulder blades together as if your trying to grip a pencil in between them.)
Single Leg Bridges with heel elevated on a chair 15-20 reps (Lie on your back. Put one foot on the chair. The other leg is in the air. Raise your hips off the floor while squeezing your glutes. Lower half way down, and raise the hip back up to complete one rep. Repeat a set on the other leg.)
Crunches or Sit ups 25-50 reps
Repeat the circuit 2-3 times beginning with the march.
Day 2: I ate too much last night, and I need to burn it off!
Motivation: Moderate to High
Time: 45-60 minutes
March in place 20 reps (Fast pace! No slacking!)
Side to Side step 20 reps
March in place 20 reps
Side to Side step 20 reps
Jumping Jacks 50 reps (For low impact version see Day 1)
High Knees 50 reps (Run in place keeping those knees up high! For low impact march in place)
Butt Kicks 50 reps (Run in place aiming your heels towards the glutes. For low impact version do standing hamstring curls stepping side to side)
Fake Jump Rope 50 reps (Exactly that! Pretend your jumping rope without the rope)
Mountain Climbers 50 reps (From the push up position step forward bending at the knee alternating legs. For high impact add a bounce.)
Speed Skaters 20-50 reps (Large leap onto one leg from side to side mimicking speed skating.)
Push ups, Regular or Modified 20-30 reps
Plank Hold on the forearms 30 seconds to 1 minute (Can be modified from the knees if necessary.)
Single leg squats lowering the hips down towards a chair 15-20 reps on each leg (Like a regular squat only balanced on one leg at a time. Repeat the set on the other side.)
Prone Cobra 20-25 reps (See description in Day 1.)
Side Plank balanced on the forearm 30 seconds each side (Can be be modified from the knees if necessary.)
Alternating Forward Lunges 20-30 reps
Tricep Dips off the chair 20-30 reps
Alternating Reverse Lunges 20-30 reps
Knee-ins off the bed 20-30 reps (Balanced on the tailbone with hands on the bed behind you draw the knees in towards your chest. Then extend both legs out straight while lowering your back towards the bed.)
Single Leg Bridges with heel elevated on a chair 15-20 reps (See description in Day 1.)
Bicycle Crunches 20-30 reps
Supermans 20-30 reps (Laying on your stomach raise the arms, chest, and legs off the floor at the same time while squeezing your glutes.)
Repeat the entire circuit 2-3 times.
Day 3: I’m a little sore. Just cardio and toning sounds good.
Motivation: Moderate
Time: 30 minutes
Start with 20 minutes of cardio. If you can’t go for a power walk or a run outside, then put some music on the clock radio and do some free style dancing or aerobics in the room. If you are not very coordinated then you might want to close the blinds. If you don’t like dancing, then do some running/marching in place and other calisthenics like we did in Day 2.
Next let’s work the abs and tone the legs.
Side Lunges 15-20 reps on each leg
Side lying outer thighs on the right leg, 20 reps pulse for 10, 20 reps pulse for 10 again. (Lying on your left side raise your right leg up in the air, then lower the leg squeezing the inner thigh on the way down.)
Side lying inner thighs on the left leg, 20 reps pulse for 10, 20 reps pulse for 10 again. (Still lying on your left side, bend the right leg with the right foot in front of you for balance, and then raise the left leg up squeezing the inner thigh and slowly lower down.)
Repeat outer and inner thighs on the other side.
Knee-ins off the bed 20-30 reps
Wall Sit, hold for 1 minute
Bicycle Crunches 20-30 reps
Supermans 20-30 reps
Day 4: I totally forgot I packed a resistance band with the door anchor in the bottom of my suitcase! Silly me, it was buried under all those shoes!
Motivation: Moderate
Time: 30 minutes
Note: If you have knee problems skip the high impact exercises.
Warm up with 50 jumping jacks. (Low or high impact)
Using the resistance band with the door anchor in the high position:
Chest Press 30 reps
High Row while performing a squat hold or chair pose 30 reps
Tricep Press Downs 30 reps
Wall Sit, hold for 1 minute
Jumping squats or regular squats 20 reps
Repeat the circuit again.
Switch the resistance band door anchor to a position below the bottom door hinge:
Low Row 30 reps
Bicep Curls 30 reps
Single Leg Bridges with the heel elevated on a chair 15-20 reps each leg
Donkey Kicks 40-50 reps each leg (From a table top position on the floor raise one leg back up towards the ceiling as though you were trying to balance a glass of water on top of your foot. Lower the knee back down towards the floor and repeat.)
Repeat the circuit again.
Knee-ins off the bed 20-30 reps
Bicycle Crunches 20-30 reps
Prone Cobra 20 reps
Supermans 20 reps
Plank Hold 30 seconds
Side Plank Hold 30 seconds each side
Day 5: Okay, so eating at the all inclusive buffet all week was a bad idea just like my trainer said. My pants are a little tight!
Motivation: Off the charts HIGH!
Time: 60 to 90 minutes
Warm up!
March in place 20 reps (Fast pace! No slacking!)
Side to Side step 20 reps
March in place 20 reps
Side to Side step 20 reps
Jumping Jacks 50 reps (For low impact version see Day 1)
High Knees 50 reps (Run in place keeping those knees up high! For low impact march in place)
Butt Kicks 50 reps (Run in place aiming your heels towards the glutes. For low impact version do standing hamstring curls stepping side to side)
Fake Jump Rope 50 reps (Exactly that! Pretend your jumping rope without the rope)
Mountain Climbers 50 reps (From the push up position step forward bending at the knee alternating legs. For high impact add a bounce.)
Speed Skaters 50 reps (Large leap onto one leg from side to side mimicking speed skating.)
Chest Press with the resistance band 30 reps
Push ups, Regular or Modified 20-30 reps
Plank Hold on the forearms 30 seconds to 1 minute (Can be modified from the knees if necessary.)
Single leg squats aiming towards a chair 15-20 reps on each leg (Like a regular squat only balanced on one leg at a time. Repeat the set on the other side.)
Jumping squats or regular squats 20 reps and pulse for 10 at the end.
Mid Row using the door attachment below the middle door hinge. 30 reps
Prone Cobra 20-25 reps (See description in Day 1.)
Side Plank balanced on the forearm 30 seconds each side (Can be be modified from the knees if necessary.)
Alternating Forward Lunges 20-30 reps
Jumping Lunges 20 reps (If you don’t know what they are, then don’t try it without your trainer.)
Cardio burst!
Jumping Jacks 50 reps (For low impact version see Day 1)
High Knees 50 reps (Run in place keeping those knees up high! For low impact march in place)
Butt Kicks 50 reps (Run in place aiming your heels towards the glutes. For low impact version do standing hamstring curls stepping side to side)
Fake Jump Rope 50 reps (Exactly that! Pretend your jumping rope without the rope)
Mountain Climbers 50 reps (From the push up position step forward bending at the knee alternating legs. For high impact add a bounce.)
Speed Skaters 50 reps (Large leap onto one leg from side to side mimicking speed skating.)
Tricep Press Downs using the resistance band/door attachment at high level. 30 reps
Tricep Dips off the chair 20-30 reps
Alternating Reverse Lunges 20-30 reps
Rock Star Jumps 15 reps (If you don’t know what they are, then you probably shouldn’t do them without your trainer.)
Bicep Curls using the resistance band/door attachment at low level hinge. 30 reps
Knee-ins off the bed 20-30 reps (Balanced on the tailbone with hands on the bed behind you draw the knees in towards your chest. Then extend both legs out straight while lowering your back towards the bed.)
Single Leg Bridges with heel elevated on a chair 15-20 reps (See description in Day 1.)
Donkey Kicks 40 reps (See description in Day 4.)
Bicycle Crunches 20-30 reps
Supermans 20-30 reps (Laying on your stomach raise the arms, chest, and legs off the floor at the same time while squeezing your glutes.)
Side Lunges 15-20 reps on each leg
Side lying outer thighs on the right leg, 20 reps pulse for 10, 20 reps pulse for 10 again. (Lying on your left side raise your right leg up in the air, then lower the leg squeezing the inner thigh on the way down.)
Side lying inner thighs on the left leg, 20 reps pulse for 10, 20 reps pulse for 10 again. (Still lying on your left side, bend the right leg with the right foot in front of you for balance, and then raise the left leg up squeezing the inner thigh and slowly lower down.)
Repeat outer and inner thighs on the other side.
Knee-ins off the bed 20-30 reps
Wall Sit, hold for 1 minute
Bicycle Crunches 20-30 reps
Supermans 20-30 reps
Don’t forget to stretch out!!!
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