Exercises to do on Vacation – [With Bonus Workout Plan]

Holidays mean less time working out and more time making memories with loved ones. However, family time should not get in the way of maintaining your physique. Be it feasting on hearty meals or spending hours just chilling with your loved ones, holidays call for relaxation, self-care and love. That also means taking care of yourself. Although vacation does not allow much room for hardcore gym workouts, you can still find 30 minutes a day for some basic exercises to do on vacation. We have compiled a list of some effective vacation exercises and no-equipment exercises for strength training during holidays. So, let’s dig in. 

Vacation Exercises Workout Plan for Workout Plan for Strength Trainers, Kickboxers and Mixed Martial Artists

Warm-up:

• Jumping Jacks: 2 sets of 30 seconds
• Bodyweight Squats: 2 sets of 10 reps
• Arm Circles: 2 sets of 10 forward and backward circles

Workout:

Deadlifts:

3 sets of 6-8 reps

Target: Hamstrings, Glutes, Lower Back

Equipment: Barbell with Weight Plates

How to do it:

• Stand with feet shoulder-width apart, barbell in front.
• Hinge at the hips and knees, keeping your back straight, to grip the bar.
• Lift the bar by extending your hips and knees.
• Perform 3-5 sets of 5-8 reps, focusing on form and controlled movement.

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Kettlebell Swings:

3 sets of 12-15 reps

Target: Glutes, Hamstrings, Shoulders

Equipment: Kettlebell

How to do it:

• Stand with feet slightly wider than shoulder-width, holding a kettlebell with both hands.
• Hinge at the hips, swinging the kettlebell back between your legs.
• Thrust your hips forward, swinging the kettlebell to shoulder height.
• Do 3 sets of 15-20 reps, emphasizing explosive hip drive.

Pull-Ups/Chin-Ups:

3 sets of as many reps as possible (aim for 6-10 reps)

Target: Back (Lats, Biceps)

Equipment: Pull-Up Bar

Tip: Wear wrist wraps for stability. 

How to do it:

• Hang from a bar with palms facing away (pull-ups) or toward you (chin-ups).
• Pull yourself up until your chin clears the bar.
• Perform 3 sets of as many reps as possible, focusing on controlled movement.

Box Jumps:

3 sets of 8-10 jumps

Target: Lower Body Explosiveness (Quads, Glutes)

Equipment: Sturdy Box or Plyometric Platform

• Stand facing a sturdy box or platform.
• Bend your knees and jump explosively onto the box, landing softly.
• Step back down and repeat.
• Perform 3 sets of 8-12 jumps, focusing on height and stability.

Cooldown:

Static Stretching: Hold each stretch for 20-30 seconds for major muscle groups used in the workout (hamstrings, quadriceps, glutes, back, shoulders, chest).

Suggested Read: 5-Minute Full Body Cool Down Exercises – 11 Ways to Relax Your Muscles

Additional Tips:

• Perform the exercises with proper form and control.
• Adjust weights or variations to match your fitness level.
• Rest for 60-90 seconds between sets for optimal recovery.
• Focus on explosive movements and controlled contractions for maximum benefit.
• Hydrate adequately before, during, and after the workout.

More Strength Training Exercises to do on Vacation

Boxer Squat Jumps:

• Stand in a boxer stance (one foot forward, one foot back).
• Squat down, then explosively jump up, switching the position of your feet mid-air.
• Land softly and immediately go into the next jump.
• Complete 3 sets of 10-12 jumps (5-6 per side).

Renegade Rows:

• Start in a plank position with a dumbbell in each hand.
• Perform a push-up, then row one dumbbell up to your side while stabilizing your body.
• Lower the weight back down and repeat on the other side.
• Do 3 sets of 8-10 reps per arm.

Pistol Squats (if advanced and suitable):

• Stand on one leg with the other leg extended in front.
• Lower your body into a single-leg squat, keeping the extended leg off the ground.
• Rise back up and repeat, then switch legs.
• Aim for 3 sets of 5-8 reps per leg.

Exercise Ball Slams:

• Hold a medicine ball overhead.
• Slam the ball down to the ground with force, engaging your entire body.
• Catch the ball on the bounce and repeat.
• Complete 3 sets of 12-15 slams.

Bulgarian Split Squats:

• Stand a few feet in front of a bench or elevated surface.
• Place one foot behind you on the bench.
• Lower your body until your front thigh is parallel to the ground.
• Push back up and repeat. Switch legs for the next set.
• Perform 3 sets of 10-12 reps per leg.

Hanging Leg Raises:

• Hang from a pull-up bar with an overhand grip.
• Raise your legs until they are parallel to the ground, keeping them straight.
• Slowly lower them back down without swinging.
• Aim for 3 sets of 8-12 reps.
• Tip: wear wrist straps for better bar grip

Battle Rope Slams:

• Hold one end of a battle rope in each hand.
• Alternate arms, lifting the ropes and slamming them down forcefully.
• Aim for 3 sets of 30-60 seconds of continuous slams, maintaining intensity.

Russian Twists (for core strength):

• Sit on the floor, holding a weight or medicine ball.
• Lean back slightly and lift your feet off the ground.
• Twist your torso, touching the weight to the floor on each side.
• Complete 3 sets of 15-20 twists per side, maintaining core engagement.

Plyometric Push-Ups:

• Perform a push-up explosively, pushing hard enough to lift your hands off the ground.
• Land softly and immediately go into the next rep.
• Aim for 3 sets of 8-12 reps, focusing on explosive power.

Dumbbell Rows:

• Hold a dumbbell in one hand and place the opposite knee and hand on a bench or elevated surface.
• Keep your back flat and pull the dumbbell up toward your hip, squeezing your shoulder blade.
• Lower the weight back down and repeat.
• Perform 3 sets of 10-12 reps per arm.

No Equipment Exercises to Do on Vacation

Bodyweight Squats:

• Stand with feet shoulder-width apart.
• Lower your body by bending your knees and hips, as if sitting back into an imaginary chair.
• Keep your back straight and chest up.
• Aim for 3 sets of 12-15 reps.

Push-Ups:

• Start in a plank position with hands slightly wider than shoulder-width apart.
• Lower your body until your chest nearly touches the floor.
• Push back up to the starting position.
• Perform 3 sets of 10-15 reps.

Lunges:

• Stand tall, step forward with one leg, and lower your hips until both knees are bent at a 90-degree angle.
• Keep your front knee over your ankle and your back knee just above the floor.
• Return to the starting position and switch legs.
• Complete 3 sets of 10-12 reps per leg.

Plank:

• Get into a push-up position, resting your weight on your forearms.
• Keep your body in a straight line from head to heels, engaging your core muscles.
• Hold this position for 30-60 seconds, aiming for 3 sets.

Burpees:

• Begin in a standing position, then drop into a squat position with your hands on the ground.
• Kick your feet back into a plank position.
• Immediately return your feet to the squat position and jump up.
• Repeat this sequence for 10-15 reps for 3 sets.

Tips to Maintain your Physique During Holidays

1. Incorporate Unconventional Workouts:

• Adventure Workouts: Engage in activities like rock climbing, surfing, or hiking, which not only offer a physical challenge but also work various muscle groups.
• Hotel Room HIIT: Utilize furniture (chairs for dips, bed for incline push-ups) for quick, intense workouts in your room.

2. Integrate Mind-Body Techniques:

• Visualization Training: Use downtime to mentally rehearse techniques, matches, or routines. Studies show visualization positively impacts physical performance.
• Mindful Eating Rituals: Incorporate mindfulness into meals—appreciating local cuisines while staying mindful of portions and nutritional content.

3. Hybrid Fitness Methods:

• Dance Fusion: Try dance-based workouts like Zumba or salsa—excellent for cardio, coordination, and core engagement.
• Animal Flow Training: Embrace animal-inspired movements for a unique full-body workout that enhances strength, flexibility, and mobility.

4. Innovative Recovery Practices:

• Cryotherapy or Ice Baths: Seek local cryo centers or use cold plunges to aid muscle recovery and reduce inflammation after intense workouts.
• Breathing Techniques: Explore breathing exercises or yoga practices to promote relaxation and accelerate recovery.

5. Embrace Local Sports or Culture:

• Local Martial Arts Classes: Join a short-term class to experience new techniques or training methods specific to the vacation destination.
• Cultural Fitness Practices: Engage in cultural activities that involve physical movement, such as traditional dance or sports unique to the area.

The Bottomline

Vacation is a time to relax and de-stress. While you enjoy your personal time, you should not neglect your fitness and well being. You can easily spend 30 minutes a day training during your vacation – just stick to the workout plan we shared for exercise to do on vacation! 

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