In the last year or so , there has been a switch in the fitness world to shorter, more intense workouts. Many of the people who joined the P90X and other extreme fitness movements got great results. They also found that they couldn’t fit hour long workouts into their schedule six days a week for the long term. People still wanted the good results, but they wanted them in a shorter period of time.
Enter High Intensity Interval Training and Tabatas type workouts. After all, who doesn’t want good results in a fraction of the time, right? The at home fitness industry has answered with workouts like T25, Turbofire and P90X3. These are great, but what if you are just starting out? You have to be careful that a more intense workout doesn’t leave you injured.
The key is starting at a lower intensity level and working your way up. If the workout calls for a burpee, for example, there are several different levels you can start at and work your way up. Most DVD type workouts have one person demonstrating the modified version. Stick with that until you are fit enough. Want to put your own workout together or modify a more intense one you already have? Here are several videos I made that demonstrate body weight exercises at several different levels. Use them to pick the intensity that’s right for you. Then get more intense as you get more fit!
Recently I was invited by Jennifer Whitehair (she promotes vacationing in Las Vegas and it sounds like there is tons to do there besides gambling and going to see shows on the strip) to blog about staying fit on vacation. It’s a part of #TravelFit2014. She contacted me right before I was headed to South Bethany Beach Delaware.
We have been going to Sunset Beach, NC (and loved it) for years. This year all of our young adult kids have jobs that don’t mesh too well with traveling 12 hours away so we decided to bring the party North.
This is a perfect time for me to explore what kinds of fun things I can do to stay in shape while I enjoy the shores of South Bethany for two weeks.
June 15 was our first full day here. I decided to try some Yoga on the beach. I have my P90X Yoga X pretty well memorized so I just walked down the beach access and gave it a shot. It was great gazing at the ocean while doing my sun salutations. I felt very relaxed after about an hour doing Yoga in the wind and salt air. Sure beats my basement home gym!
Today my sister and I took a two mile bike ride up highway 1 to Bethany Beach. There is a bike path that runs parallel to the road. We were able to park the bikes and walk around, check out the shops and restaurants, and walk the boardwalk a bit. It was a beautiful day for it! On the way back DelDot had a bike safety station and installed free lights on our bikes. Thanks 🙂
When we got back to the beach house, I decided to use my 12 Minute Athlete app on my smartphone to get some resistance exercise. This app is great for traveling and it only costs about a dollar so the price is right. You just put in how long you want to work out (12 or 16 minutes) and what equipment you have and it creates a workout for you. If you don’t like it, you just shake it and it creates another one. Since it didn’t have resistance bands as an option for equipment, I had it create a bodyweight workout and substituted 2 band exercises for two bodyweight exercises. I just went under the beach house in the shade. Who needs to spend extra money to go to the gym?
It used to be a problem to keep the fitness routine going when I went on vacation. All the progress I made would take a giant step backwards when I travelled. Now there are many products on the market that make it easier to work out when you are on the road. Better yet, many really good workouts can be done with only body weight. So they can be done anywhere and don’t cost a dime!
My hubby and I spent two weeks at Sunset Beach, NC with the family. We tried spinning and Group Pump at the Fitness Studio in Ocean Isle. On a third day we walked 3 miles to prepare for the Freedom Run/Walk in Southport. Other than that, we worked out together under the beach house. We moved the car, used a few inexpensive and light to carry items and we were all set. We worked out 8 total days in our makeshift gym. Here’s what we did:
Workout 1 was a circuit workout. Do each exercise for 30 seconds with a 15 second break between exercises.
Alternating rows with a resistance band
Chest Press with a resistance band around a beam
Bicep curls with a resistance band
Tricep kickbacks with a resistance band
Take a short break and repeat the circuit
Workout 2 was a a Tabatas workout. We did this one four days during our two weeks and changed the types of exercises we did each time. Here’s an example:
Do each exercise for 20 seconds and take a 10 second break between each one. Do the circuit twice with no breaks in between. Do each exercise as hard and as fast as you can. Make sure you warm up for at least 5 minutes beforehand and cool down and stretch afterward.
Jump Rope with high knees (no real jump rope needed)
Knee to elbow crunch sit-ups (alternating elbow to leg)
Basketball lunges (reverse lunge followed by a simulated layup jump)
Workout 3 was a circuit with three different parts. Perform each of the six exercises for 40 seconds with a 20 second break in between. We did each exercise group twice and took a water/rest break before starting the next set of six.
Exercise group 1
Squat to press with resistance band
Chest press with resistance band
Swimmers with resistance band
Reverse lunge (change legs at the 20 second mark)
Med ball rotations
Exercise group 2
Alternating overhead press using resistance bands
Rows using resistance bands
Bicep curls with bands
Alternating side lunge
Plank- elbows to hands (alternating arms)
Stand to defensive stance jumps
Exercise group 3
Med ball slams
Bent over altenating rows using bands
Squat jumps (or just squats if you are tired now)
Diagonal Woodchops using bands or med ball
Workout 4 was a circuit that is done counting reps rather than a time limit. A short break should be taken between each set of exercises. We did each set twice.
Exercise set 1
Squat and row (15)
Alternate reverse lunge (15 each leg)
Ski hops (15)
Exercise set 2
Squat thrust (15)
Swimmers using a band (15)
Alternate Lateral lunge (15 each leg)
Speed skaters (15)
Exercise set 3
Walk hands out and back (10)
Robinhood row (15 each arm)
Screamer lunges (15 each leg)
Squat jumps (15)
A special thank you to One on One Fitness. The trainers there prepared these for us to take with us on vacation. As always, check with your physician before you start any exercise program and build up slowly to the intensity of these workouts.