One for our travelling SCI Army! If you’re heading off to sunnier climes this season, you won’t want to let your recent progress slide. And there’s no need to! Even if you’re heading off to a desert island with no gym and not even a coconut you can use for a weight; Alex has got you covered.
Head Coach Alex has spent some time in rainy England composing a fantastic zero kit holiday workout for you.
“We’ll get warmed up with some leg swings and arm circles – 30s per arm/leg will suffice. Next, we’ll get the hips warmed up with some bodyweight squats for 30s, followed by some alternate lunges for 30s.
*You can repeat this mini-circuit if you don’t yet feel warm, but it should suffice.
We’ll start with some super-sets, pairing a lower body exercise with an upper body exercise, incorporating a tempo prescription to recruit more muscle fibres and work more of the muscle.
A1) Static Lunge 12/side, 3sec on the way down, 1sec on the way up
A2) Press Up (kneeling if necessary) 10 reps, 2 sec on the way down, 1 sec pause, 1 sec on the way up
Move immediately from A1) to A2) with no rest, before resting for 60s after the last press up. Repeat this circuit 3 times.
B1) Jump Squats 15 reps as explosive as possible. Make sure to bend your knees as you land.
*you can switch out jump squats for regular bodyweight squats if you have any knee issues
B2) Plank – Push Up 6/side leading with each arm. No tempo prescription here.
B3) Static Squat 30-60s hold.
Same style as above here, you won’t rest between exercises, but rather rest after the last rep or B3) in this case, we’ll take a 75s rest. Perform the circuit 3 times.
Now for the cardio blast!
We’re going to employ a ‘tabata’ style workout, for those of you who are unfamiliar, this is how it works:
You’ll perform 20 seconds of an exercise, rest for 10 seconds, and repeat 7 more times. Simple, right?! But the beauty is in the simplicity. We’re talking 2 mins 40s of actual work in a 4 minute period. Doesn’t sound like much, but trust me – its plenty!
Let’s shoot for 3 x 4 minute tabatas, in this order.
Tabata 1: Mountain Climbers 20 sec on/10sec off x 8 rounds
Rest 2 minutes
Tabata 2: Bodyweight reverse lunges 20 sec on/10sec off x 8 rounds
Rest 2 minutes
Tabata 3: Burpees 20 sec on/10sec off x 8 rounds
Rest. Recover. Crawl into the shade somewhere to regroup. But enjoy your holiday knowing that little 30 minute circuit has just earnt you an extra Mojito or two!
(An abbreviated version of this workout for a real quick HIIT session could just be the 3 x Tabatas, it would certainly get your heart rate elevated and burn some calories – just include the warm up at the start).
Have a great holiday!”