One of the questions I have been asked many times over the years is “I’m going on holiday, there isn’t a gym, what should I do?” The good news is nature has blessed you with an amazing tool called “your body” and it can be used to great effect with simple movements.
The first thing that comes to mind is running. See if you can find a good local route or beach and start the day with a 30-60 minute run. Not only will this help maintain your fitness levels, it’s a great way to see more of your holiday destination. Chances are you will have a much better holiday experience if you start the day this way and earn that buffet breakfast. Here are four W10 holiday favourites:
1. 30/30 protocol
I am a big fan of the 30/30 protocol. Simply pick a bodyweight movement from the list below:
Perform the exercise as many time as you can in 30 seconds. Then take 30 seconds Rest. Repeat this 6 times for a total of 6 minutes. It’s simple, fast and effective. You can do as many of the movements as you can handle but you probably won’t want to do more than four!
2. Tabata Protocol
This protocol is slightly more challenging than the one above as less time is available for recovery. Again pick a movement from the list above. Do as many reps as you can in 20 seconds. Take 10 seconds rest. Repeat eight times for a total of 4 minutes. This is particularly fun with movements like burpees because of the big oxygen demand and low rest. To make it more fun count your reps keep score and try to beat it next time. Again as many movements as you can handle!
Progressions are sequences of movements performed back to back with as little rest as possible for a total time (the clock starts at the beginning and doesn’t finish until the end). Below would be a good one to follow.
10 x Push Up
20x Jump Squat
30x Walking Lunge
40 x Air Squat
4. AMRAP (as many round as possible)
Choose a finite time, lets say 12 minutes. Then choose 3 movements, let’s use push ups, squats and burpees. Choose a realistic rep scheme (harder movements have lower reps) put them together in a circuit and do as many rounds as possible in the time given. So it looks something like this:
5x Push Up
As many rounds as possible in 12 minutes. Note how many rounds you did and try to make progress next time.
So that should be enough to get you through, the only thing you need to do now is be motivated, committed and accountable. Don’t ask what to do and not be prepared to do it!