5 Day Workout Guide While On Vacation

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

50games3-600x530

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.

remedies-for-jetlag

 

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

zfiqc5czrp

Warm up: Jumping Jacks (Non-Stop) 1 Minute

 

Band Row

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

d1mu07mg_400x400

 

Warm Up: Running in place 1 ½ Minutes

 

100 Sit ups

100 squats

100 seconds of plank

100 Push-ups

 

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

IMG_1252

Leave a Reply

Your email address will not be published. Required fields are marked *