Thursday, August 3, 2023

I'm out of town...but your fitness doesn't have to take a vacation!


Just because I'm on vacation doesn't mean that your workouts need to suffer. Below are a couple full body workouts to keep your muscles strong. Enjoy!


Here's the deal: Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie-killing, muscle-building, stress-reducing circuit workout. Repeat all exercises for 1 minutes before moving onto the next exercise in the tri-set. Complete each tri-set three times before moving on to the next. Minimal rest between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. In less than 30 minutes, you can burn hundreds of calories…so get moving!

Here's the work: 

Warm up: 1 minute jumping jacks, 1 minute stair climb or quick walk

Tri-Set #1

Traveling Lunges: Lunge around the house. Make sure to press through your heel on your way up and keep the knee from coming over the toe.

Push Ups: On your toes or your knees…or even against a counter. Just make sure to keep your abs in tight.

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.

Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

Tri-Set #2

Tricep Dips: Do these off of a sturdy chair or step. Dip down so that your elbows are at a 90 degree angle. Pull the legs in toward the body to make the dips easier or straighten the legs to make them harder. If you need even more of a challenge, lift a foot off the floor.

Walking planks: Start in plank position on your forearms then stay in plank while pushing your body up to your hands, one arm at a time, and then back down again and repeat until your minute is up!

Back Extensions : Get on your belly with hands and legs extended…lift the chest and legs up off the floor while contracting your lower back and butt. Keep your abdominal muscles tight during this movement and make sure to breathe.

Cardio Burst — Stair runs: Go as fast as you can up and down the stairs or walk super fast or do jumping jacks or run in place (point being...get that heart rate UP!)


TRAINER TIP: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do each move for as long as you can or increase the Cardio Burst times.

Dumbbell Workout

It gets every muscle group in the body and it's quick and effective. Grab the heaviest dumbbells you can for each exercise. 

It's a timed workout with 35 seconds set aside for each exercise-you can easily get in 10-12 reps per set-choose your weight accordingly.

Here's the Deal

Warm up for a few minutes (run, walk, bike, etc.) and then do each exercise for 35 seconds before moving on to the next in the list. Minimize break time to get a bit of a cardio pop too! Go through the list 4 times total and cool down/stretch however you would like. I've also included links to photos of the exercise if you need it.

Here's the Work
3 minute warm up (abs, walk, run, bike, etc.)

(run through the list 4 times total)


Trainer Tip: If you don't have dumbbells, not a problem. Fill bags with books or use other heavy things around the house...get creative!

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