Friday, January 2, 2015

1 Week Travel Workouts

With my instagram and blog name to be "Stay Fit and Travel", I am very sorry that I haven't uploaded any Travelling Workout posts until now - after all these months. But yes, it is finallly here! So we will be travelling to Vietnam for a week (Jan 4-10) and below is the work out plan that we wrote - these workouts are all home/hotel room-friendly, meaning you will not need ANY gym equipment (not even weights) as we would not have a gym for most of the days except for the first and the last. In addition, all of these workouts will not take longer than 30 minutes of the day so we will not be missing out on the travelling and exploring experience - which is the most important thing when you travel right? ;p Hope you find this helpful to you when you want to STAY FIT AND TRAVEL :D
Sunday (Jan 4)
Arrival: Rest/ Gym (Heavy Weights) - optional (depending on how we feel haha)

Monday (Jan 5)
Legs & Butts
1. Lateral Lunges x 30 reps (15 each side)
2. Single Leg Thrusters x 30 reps (15 each side)
3. Sumo Squat (Hold) x 30 seconds
4. Directional Lunges x 40 reps
Rest x 1 min
5. Kneeling Leg Lifts x 60 reps (30 each side)
6. Hamstring Curl and Press x 30 reps
7. Side Leg Raise x 60 reps (30 each side)
8. Jumped Lunges x 30 reps

Abs (1 minute each) - Optional
1. Full Body Sit Up
2. Starfish Crunch
3. Russian Twist
4. The Roll
5. Side Plank (Right)
6. Side Plank (Left)
7. Straight Leg Sit Up Twist
8. Oblique Crunch (Right)
9. Oblique Crunch (Left)
10. Reach Throughs

Tuesday (Jan 6)
Arms
1. Incline Push Ups x 20 reps
2. Push Ups x 15 reps
3. Commandos x 20 reps
4. Tricep Dips x 20 reps
Rest x 1 min
5. Decline Push Ups x 15 reps
6. Tricep Extensions on Wall x 20 reps
7. Incline Push Ups Mountain Climbers x 20 reps (10 each side)
8. Leg Resistance Bicep Curl x 30 reps (15 each side)

Abs (1 minute each) - Optional
1. Plank
2. Leg Circles
3. Directional Sit Up (Right)
4. Directional Sit Up (Left)
5. Seated Sprinter
6. Double Leg Raise Crunch
7. Single Leg Drop
8. Ab Bikes
9. Butterfly Kicks
10. Single Leg Raise

Wednesday (Jan 7)
Rest day/ Powerwalk/ Jog/ Yoga/ Stretch

Thursday (Jan 8)
Core (1 minute each)
1. Ab Bikes
2. Leg Circles
3. Chair Leg Raise
4. Full Body Sit Up
5. Chair Side Plank (Right)
6. Chair Side Plank (Left)
7. Chair V-Crunches
8. Chair Elbow Knee Touch
9. Russian Twist
10. Ab Bikes
Rest x 1 minute
11. Chair Outward Mountain Climbers
12. The Roll
13. Full Body Sit up
14. Starfish Crunch
15. Chair Legs Up
16. Reach Throughs
17. Ab Bikes
18. Chair Leg Drop
19. Oblique Crunch (Right)
20. Oblique Crunch (Left)
Friday (Jan 9)
Full Body/ Cardio
1. 180 Degree Squat Jumps x 16 reps
2. Burpees x 15 reps
3. Diamond Push Ups x 15 reps
4. High Knees x 1 minute
5. Diagonal Lunges x 40 reps (20 each side)
6. Push Ups x 15 reps
7. Figure Skate x 1 minute
8. Drop Push Ups x 15 reps
Rest x 1 minute
Abs (1 minute each) - Optional
1. Heel Touchers
2. Plank
3. Double Leg Raise Crunch
4. Single Leg Reverse Crunch
5. Full Body Sit Up
6. V-Crunches
7. Active Plank
8. Windmill
9. Side Plank (Right)
10. Side Plank (Left)

Saturday (Jan 10)
Return back to Hong Kong: Rest/ Gym (Heavy Weights)

As you can see, we add 10 minutes Abs workout to almost every single day (except for rest days) it is because I am weirdly obsessed with abs haha but these abs workout are optional for you if you are not as crazy about abs as I am. I would let you know if we manage to stick to this work out plan throughout our trip (: Happy Travel Fit!!

Emi xx
@stayfitandtravel

4 comments:

  1. Love this! Good luck and have fun!!

    ReplyDelete
  2. Thank you for this workout plan. I'm going to do this when the new week starts :) you are such an inspiracion for me!

    ReplyDelete
  3. Do you know the 2 biggest reasons men and women stop exercising?

    1) Lack of time
    2) Lack of motivation

    Let's tackle "Lack of Time" today with 5 ways you can get your
    workouts done faster. After all, no one should spend more than 50
    minutes in the gym.

    Here are 5 ways to cut time from your workouts.

    a) Supersets

    I use "non-competing" superset. This means, choose two exercises
    for different muscle groups - and preferably completely opposite
    movements. For example, choose a push and a pull. That way, one
    muscle group rests while the other works...and you cut the rest
    time you need between sets.

    b) Choose a better warm-up strategy

    Don't waste 10 minutes walking on the treadmill. Instead, use a
    total body circuit of bodyweight exercises as a general warm-up, and
    then move directly into specific warm-up sets for your first two
    exercises.

    c) Pair dumbbell and bodyweight exercises together in your
    supersets

    This saves you time at home (you don't need to change the dumbbell
    weight between exercises) and in the gym (you don't need to fight
    for 2 sets of dumbbells).

    d) Choose Intervals over slow cardio

    The latest research shows more weight loss when people use
    intervals, and intervals take half as long to do.

    e) Limit the use of isolation exercises

    Pick multi-muscle exercises, such as squats, pulls, pushes, and
    rows. If you have time, you can squeeze in some dropsets for arms
    and shoulders if you want. However, if you only have 3 sessions of
    45 minutes per week, isolation exercises must be the first to go.

    In addition, don't spend more than 10 minutes per week on direct ab
    training. It's not efficient and won't give you rock hard abs
    alone.

    Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====

    Workout less, live life more,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Creator of Turbulence Training

    PS - Don't know where to start?

    If you are a beginner, start by reading Dr. Mohr's nutrition
    guidelines...eating properly will be the biggest factor in your
    early success.

    Beginners should also start with the Introductory TT workouts to
    prepare their muscles for the upcoming intense training.

    For others, it's best to start with the Intermediate Level TT
    workouts. If those aren't enough of a challenge, you can move onto
    the Original TT workout and follow the 16-week advanced program
    right through.

    If at any time you need a break, try the TT Bodyweight 4-week plan.

    And then finish off with the TT Fusion Fat Loss program followed by
    the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
    Advanced TT fat loss workouts.

    After that, choose between the TT for Women or TT for Muscle
    programs to help put the finishing touches on your physique. All of
    these are included as bonuses with Turbulence Training.

    Get started on the road to fat loss with your very own copy of
    Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====

    ReplyDelete