Hey It’s Coach Eric
You’ve been hitting the gym hard, you’ve been getting results but now you are going out of town and you are worried about all your progress going away…
I’ve put together a 5 day workout plan to help you stay on track and come back like if you never missed a beat. This is NOT a substitute for poor eating. While out of town be sure to find healthy alternatives (Do a goggle search for healthy options while on vacation) and stay hydrated.
Throughout your trip you should get up earlier than everyone else around you as will need to create time to squeeze in a workout. DO NOT leave it to chance or I’ll do it later because you won’t. The main objective of these workouts is to ensure you sweat while you are out of town.
A Rep is the Number of times you will perform the workout. Example 10 Reputation equals 10 times. A set is the series of repetitions.
Day 1 – The 50 Challenge
50 Reps Alternating Lunges
50 Reps Squats
50 Reps Push-ups
50 Reps Sit-ups
Try accomplishing each set of 50 without stopping. There should be minimum rest between sets. I know it may seem simple but you will be jet lagged and have other priorities as you are arriving to your destination.
Finisher: 1-mile RUN, not Jog. (Fastest pace you can)
Day 2- Upper Body Pump
Each of these workouts should be performed with weight. Make sure it’s weight that isn’t to light/heavy and you can perform 10 Repetitions.
Dumbbell Shoulder Press- 10 repetitions/ 3 Sets
Lateral Raises– 10 Repetitions/ 3 sets
Front Raises- 10 Repetitions/ 3 sets
Dumbbell overhead Tricep Press– 10 Repetitions/ 3 sets
Dumbbell Bicep Curl- 10 Repetitions/ 3 sets
Band Chest Press- 20 Reps/ 3 Sets
Band Back Row- 20 Reps/3 Sets
Finisher: Leg Raises- 30 Reps/ 2 sets — Plank- 1 Minute/ 2 sets
Day 3- Squat & Booty Day
If there is a squat rack around use it. If not, hold a weight around your chest area to add some resistance to your squat.
Warm Up: 1-mile jog/walk
Squats with weight- 12 Reps/ 6 sets
Lunges (No Weights)- 20 reps/ 6 sets
Jump Squats (No weight)- 80 reps/ 1 set
Finisher: Sit-ups- 30 Reps/3 sets —- Plank 1 minute/ 3 sets — 1 mile jog/walk
Day 4- Quick Back Attack
Warm up: Jumping Jacks (Non-Stop) 1 Minute
Single arm row- 10 Reps Each arm/ 4 sets
Dumbbell Deadlift– 15 Reps/ 4 sets
Bicep Curl- 10 Reps/ 3 sets
*Band Bicep Curl- 15 reps/3 sets
Finisher: 30 second Mountain Climbers/ 6 sets
Day 5- 100 Challenge
Warm Up: Running in place 1 ½ Minutes
100 Sit ups
100 seconds of plank
You can break these up in sets of 50.
Thank you and Enjoy this while on vacation or if you just want to do something different…
Any questions you can call me at 562.250.7487
Eric Escobar – CPT