Holiday Fitness Maintenance

by Aaron Pressley Galvin on 20th December,2018

Holiday Fitness Maintenance

When my clients head off on holidays I often fear the worst for their goals, I mean im glad they are going on holidays to relax their body and minds but at the same time it can spell doom for their health and fitness goals. I just dont want to see them lose the progress they worked so hard to achieve in just a couple of weeks. So, my solution is to ask them to try and at least maintain their fitness by getting some cardio and weight training in, even if its only every 2nd or 3rd day.

The diet is inevitably going to go out the window but if you can at least get a few workouts in, you wont loose too much ground and it will be easier to get back into your routine when you return home. First thing, do some homework and check if your hotel has a Gym or maybe there is a Gym nearby that you could get a day pass in. Since your aim is to simply maintain your fitness, your workout intensity does not have to be as intense as your regular training but still push it and make sure your dripping sweat by the end of it. 

To ensure all muscle groups are getting hit the following program is a circuit based workout inlcuding one exercise for each major bodypart including Core and finsihing with cardio for a little bit of fat burn. Depending on what equipment is available in the Gym you will have to make do with what you have but ive given a few exercises to choose from for each bodypart.

Do the Folowing in a Circuit fashion, moving from exercise 1 through 7 and repeat 3 times. Rest no more than 2 mins between sets....

1. Chest - Barbell or Dumbell bench press/Chest press machine/Push ups - 3 Sets X 8-10 Reps
2. Back - Chin ups/Lat-pulldown/Dumbell rows - 3 Sets X 8-10 Reps
3. Shoulders - Military Press/Seated Dumbell Press/Upright rows - 3 Sets X 8-10 Reps
4. Biceps - Barbell Curls/Hammer Curls/Incline Dumbell curls - 3 Sets X 8-10 Reps
5. Triceps - Tricep dips/Lying Barbell extentions/Cable pressdowns - 3 Sets X 8-10 Reps
6. Legs - Barbell squats/Leg press/Weighted Lunges - 3 Sets X 8-10 Reps
7. Core - Front Plank - 3 Sets X Hold to Failure

Finish with 15-20 mins jogging on the treadmill for some fat burn and metabolic conditioning. Now you deserve those cocktails :)


Last Modified: Thursday 20th December 2018