Posted on June 28, 2017 by Jenny Cromack
The big question I am sure you are dying to know, does a personal trainer still training, even when they are on holiday? Sorry to disappoint but, I certainly do.
Here are my three workouts I did whilst I was away last week, my key holiday training sessions. Having skin like mine means I cannot spend too long in the sun before I start looking like a salmon (don’t laugh). So for me going to the gym whilst on holiday had an extra health benefit, as well as benefitting my fitness it also protected me getting burnt to a crisp.
Like many resort gyms abroad, equipment was a tad limited, no Olympic bars, no squat racks (only smith machine- not a fan) and no bumper plates. For this reason I couldn’t really continue with my usually training programme. I programmed in three holiday training sessions that I could do twice throughout the seven days, with one day to rest and recover.
Workout 1 – Dumbbell Hypertrophic Circuit
Simply complete each exercise with 30 seconds rest inbetween (be strict on this to get that metabolic fat burning affect). Complete 3 rounds.
1. Alternating DB press 16 reps
2. DB Bulgarian Split Squat 8 reps each leg
3. DB Push Press 10 reps
4. Single Arm DB Row 8 reps each arm
5. DB Goblet SQ 10 reps
6. Supine DB pullover 8 reps
7. DB Plank Flow 60s
8. Pull-ups 10 reps
Workout 2 – Strength
More of a conventional training session working in the 6-8 rep range to increase strength, usually I would say never to mix training modes during a workout. For example don’t try and mix a hypertrophy session with a strength session. I broke these rules in this session, in the tri-set I included a 60s high intensity exercise.
A1. Single arm press 8 reps
A2. Burpee (60s)
A3. Anti-rotational cable press 8 reps each side
B1. Walking Lunges 8 reps each leg
B2. Press-ups (60s)
B3. Deadbug variation 8 reps each side
C1. DB Row 8 reps
C2. Sprint (60s)
C3. Plank on swiss ball (stir the pot) 8 reps each side
Workout 3 – HIIT
Not always easy finding the motivation to run outside in 30+ degree heat, so probably the only time I would suggest doing your running inside on the treadmill, and that is exactly what I did.
60s on (18kmph)
60s off (rest)
Repeat 10 times.
So, there you have it three holiday training sessions which you can replicate the next time you go away. Let me know how you get on!