A women does a push up while on holiday

5 Bodyweight Exercises For Your Holiday Workout

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Your long-awaited holiday is here, yay! You may be wondering how you can remain strong and fit whilst you are away with limited access to your gym or group fitness classes.

Whilst going on holiday is always an exciting time to relax and recharge the batteries, trying to maintain your fitness routine can be difficult. Fortunately, there are plenty of simple bodyweight exercises you can take on holiday with you!! 

One of the most underrated and effective ways to maintain strength whilst you have limited access to a gym are bodyweight exercises. The beauty of these exercises is you can do them anywhere, anytime whether it’s in your hotel room or in Central Park.

Our top 5 bodyweight exercises we would recommend taking on your next holiday are listed below.

Bodyweight Exercise #1 – Bulgarian Split Squat

Start by standing about 2 feet in front of a small step or bench (roughly mid-shin height). Lift your right leg behind you so your toe is positioned on the step/bench. Your left foot should be comfortably in front of you, so you are able to lunge. You may need to hop around a little bit to find a suitable comfortable position. When you are happy with your positioning you can slowly lower down into a lunge, so your back knee is almost contacting the ground. Once you are at the bottom of your lunge push up through your left foot to return to your start position.

Sets/Reps recommendations = 2-3 sets x 8-12 reps each side

Bodyweight Exercise #2 – Push Up 

Start by kneeling on the floor on all fours, positioning your hands slightly wider than your shoulders. Be careful to not lock out your elbows during this movement, keep them slightly bent. Extend your legs out behind you so you are balanced on your hands and toes, best to keep feet hip width apart. Whilst contracting your abs, slowly bend your elbows and lower yourself to the floor until your elbows are at a 90deg angle. Pushing through the palm of your hands push yourself back to the starting position.

Sets/Reps recommendations = 2-3 sets x 8-10 reps 

Bodyweight Exercise #3 – Single Leg Glute Bridge 

Start by lying on your back on a firm surface. Place your feet flat on the floor with your knees bent. Cross both arms across your chest. Remove your left leg by lifting it up in the air, this will be a stationary position for this leg whilst you are doing this exercise. With your right leg push through your feet to raise your hips up into full extension and squeeze your glute muscles as hard as you can. Important not to over-extend by not allowing your hips to go above knee height. Lower your hips back down to the floor with control before pausing and repeating the movement again. 

Sets/Reps recommendations = 2-3 sets x 8-12 reps each side

Bodyweight Exercise #4 – Walking Plank 

Start in a prone plank position, resting on your forearms with your body forming a straight line from shoulders to toes. Push up from the ground using one arm at a time, into a push up position. Return to the starting position by dropping down onto one elbow at a time. The key to this exercise is maintaining a neutral plank position whilst moving up and down through the planking movement. Keeping your core engaged during this exercise is very important. 

Sets/Reps recommendations = 2-3 sets x 5-8 reps (up and down = 1 rep)

Bodyweight Exercise #5 – Single Leg Calf Raise

Start by standing in an upright position with one hand in contact with a bench or surface for balance purposes. Standing on your left leg only, raise your heel off the ground by transferring your weight into your toes and lifting your heel to the sky. Rise up as high as you can, giving your calf an extra squeeze at the top, pause, and then lower yourself back to the starting position.

Sets/Reps recommendations = 2-3 sets x 10-12 reps each side

So if you want to maintain your strength whilst away on your next holiday, give these exercises a go.

Or, if need some more help developing a program that best suits you and your needs, don’t hesitate to come in and see our Strength and Conditioning team or our Exercise Physiologists.

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