A vacation is the best excuse to leave your responsibilities at home—does anything feel better than temporarily ignoring those emails, phone calls and laundry? But there’s one responsibility that shouldn’t take a holiday, and that’s your health. Taking a week off from working out can throw you off your game, both mentally and physically, for weeks when you return home, leaving you more prone to injuries and messing up your fitness goals.

While your beach/family time and sightseeing shouldn’t be planned around your exercise routine, you should find just a small amount of time to work up a sweat.  Here are the very best vacation workouts that you can do with only body weight and resistance bands to maintain your health—without sacrificing your relaxing time.

Don't let your fitness get derailed ....pack your workout clothes, resistance bands and this 5 day set of vacation workouts and keep your fitness and health plan right on track!  Remember, we workout because we love our bodies!  So, take care of your body while you're away from home. 

*click on the exercises to see a video demonstration

*you can modify any of the workouts by adjusting the circuit timing from 40/20 to 30/15 to 20/10 as needed to accomodate your fitness level

DAY 1

DIRECTIONS:

• 40 seconds on/20 seconds off 2X through each circuit

• You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

WORKOUT:

• modified jump squat

• bent over row with loop band

• one legged glute raise with band (right)

• one legged glute raise with band (left)

 

• Heismann shuffle

• push ups

• ski squat to wide squat with loop band

• walking lunges with pulse

 

• jumping jacks

• hammer curls with bands

• squat to side leg lifts use loop band around ankles (left leg one round/right leg second round)

• X band mini steps

 

• toy soldier

• overhead tricep extension with band

• standing rear raisers with loop band (left leg)

• standing rear raisers with loop band (right leg)

 

• jump rope

• front and lateral raise with band

• quad raise with loop band (left leg)

• quad raise with loop band (right leg)

DAY 2

DIRECTIONS:

• 40 seconds on/20 seconds off ABAB format

• rest as needed between sets

WORKOUT:

• A. long leg oblique pulse

• B. flutter kick squat or boxer shuffle

 

• A. forward reverse lunge (left leg first round/right leg second round)

• B. side plank elbow crunch (L/R)

 

• A. knee ups (left leg first round/right leg second round)

• B. windmill push ups

 

• A. modified jump lunge or butt kicks

• B. toe touch

 

• A. donkey kicks (pulse for added difficulty)

• B. jumping jacks

 

• A. crab walk

• B. curtsy lunge skip

 

• A. elbow plank hip tap + knee to same elbow

• B. high knees or high knee skips

 

• A. star crunches

• B. burpee + front kicks

 

DAY 3

DIRECTIONS:

• 40 seconds on/20 seconds off 2X through each circuit

• rest as needed between sets

WORKOUT:

• jump rope

• alternating toe touch

• split squat pulse

• lateral plank walk

 

• long jump forward + shuffle back

• bicycles

• glute bridge leg raise with loop band above knee

• pike push ups

 

• lateral hop + jump

• reverse crunch

• in and out squats with loop band at knee

• rhombus pull with band

 

• jumping jack tap down

• down dog thrusters

• zig zag walk with loop band above knee

• tricep kickback with bands

DAY 4

DIRECTIONS:

• 30 seconds on/15 seconds off AABBAABB format

• rest as needed between sets

WORKOUT:

• A. jump squat + front kicks. B. in and out crunch

• A. jumping jack + burpee B. plank hip taps

• A. plank frogger + push up B. jump rope

• A. 3 pulse jump squats B. russian twists

• A. cross over jacks B. plank rear raisers

• A. mountain climbers B. bird dogs

DAY 5

DIRECTIONS:

• 40 seconds on/20 seconds off 2-3X through the circuit

• rest as needed between sets

WORKOUT:

• 1. squat + knee to opposite elbow

• 2. scissor kicks

• 3. windmill push up

• 4. reverse lunge to knee up (switch legs halfway through round 3)

• 5. elbow to opposite knee crunch (traditional crunch for round 3)

• 6. zig zag jumps

• 7. side plank hip tap ( elbow plank hip tap on round 3)

• 8. walk out push up

• 9. curtsy skater with touch

• 10. superman lat pull

• 11. sumo hold with punch

• 12. bow taps (glute raise march for round 3)

Fill out the form below to download the printable VACATION 5 DAY WORKOUT PLAN