Lift Smart Train Hard: No gym? No problem!

A man does push ups on some grass

Holiday season is here. It’s time to enjoy, relax and refuel. As part of a healthy lifestyle is a good idea stay active during your time off. Outdoor activities like hiking, swimming or brisk walk/jogging are perfect for enjoying the sun and the good weather.

Bodyweight training can also be easily incorporated in your holiday routine. Bodyweight exercises combine both strength and cardio, and are easily adjusted to any fitness level by increasing or decreasing the number of repetitions, the range of motion or the speed. Your core stability and strength will improve as your muscles need to work hard to keep a good posture and stability. Whether you're at home, at the beach, or even in a hotel room, you have no excuse to not working out.

Here are some quick routines (between 15 and 40 minutes) you can perform anywhere… no gym? No problem!

100 reps circuit

Perform one round with minimum rest in between exercises.

Rest for two minutes after the first round and repeat for a total of three to four times.

If you want an extra-burn finisher, perform jump squats and plyometric push ups on the last set.

Reduce number of reps to 15 if needed.

  • 25 Body Squats
  • 25 Push ups
  • 25 Glute bridge
  • 25 Sit ups

Burpee/Dip Pyramid

  • 1 Burpee
  • 1 Dip
  • 2 Burpees
  • 2 Dips
  • 3 Burpees
  • 3 Dips...

Continue, increasing until ten reps are performed and then decrease from ten to one repetition.

If there is no bench or surface available for the dips, substitute for narrow-grip push ups.

If you want to avoid high impact, don’t jump on the burpee.

Leg burner Tabata

Alternate between these two exercises for a total of 16 rounds. Perform each exercise for 20 seconds with a 10 seconds recovery.

  1. Jump squats or squats
  2. Mountain climbers. Perform mountain climbers with hands on the wall instead on the floor if any you suffer from wrist or shoulder problems.

Full body EMOM

Every minute on the minute for ten minutes (every minute for ten minutes) perform the following exercises:

  • 10 Squats
  • 3 Tuck Jumps or 10 high knees
  • Hold the plank for the remaining amount time (up to 60 sec)

Every minute on the minute for 10 min:

  • 3 Inch worms
  • 5 Push ups
  • Hold V-sit up for the remaining amount time (up to 60 sec)

Lunge and Twist

  • 25 Walking lunges
  • 25 Russian twist

Repeat five times. Rest no more than two minutes in between sets.

These are just some examples, there are plenty of bodyweight exercises to try and almost infinite combinations. Choose what challenges you and keep the good work going!

About the Author

Angela Rey is our Studio Coordinator and a Personal Trainer here in the Club. She started her fitness journey as a Club volunteer, before becoming a member of the Gym team and then progressing to fulfil her current role as Studio Coordinator and Personal Trainer. She is firm believer in hard work and consistency to reach your fitness goals and has an insatiable thirst for learning. She has a PhD in Biochemistry and Molecular Biology as well as variety of fitness qualifications. On a normal week you will find her teaching everything from HIIT to kettlebells and cycling classes among other things. And when it comes to her own training, she’s often in the weights room, performing circuits or working on her mobility and flexibility. Angela is available for one-to-one PT sessions at YMCA Club. To learn more email her at angela.rey@ymca.co.uk.

Joe | 4 August 2016