HOLIDAY TRAINING WHILE TRAVELING
If you're traveling during the holidays, the gym may be the last place on your mind. It's important to maintain your fitness and muscle mass throughout the festive season and our Sports Scientist has come up with a basic holiday training program that you can do anywhere and anytime. Best of all, it’s only 3 days of the week that you need to exercise!
In this holiday training program, the focus is on full-body movements and non-weighted exercises. We want to maintain optimal strength by keeping the program on a challenging level. We will establish strength maintained by exercising to rep max and rep failure with training exercises.
Basic Terminology:
| WOD | Work out of the day |
| AMRAP | As Many Reps as Possible |
| SET | A group of repetitions |
DAY 1:
Lower body workout: 45 Minute Session with 45 to 75 second breaks in-between each rep and/or set. Start with a 5-minute warm-up or dynamic stretching. (This can include 3 minutes of Cardio Vascular exercise.)
| Exercise | Reps | Sets |
| Lunges | 30 | 3 |
| Weightless squats | 30 | 3 |
| Side kicks | 30 | 3 |
| Forward kicks | 30 | 3 |
| Butt kicks | 30 | 3 |
| Sumo squats | 30 | 3 |
| Side / lateral squats | 30 | 3 |
| Standing calf raises | 30 | 3 |
| Core | ||
| Laying (on back) leg raises | 30 | 3 |
| Crunches | 30 | 3 |
| Flutter kicks | 30 | 3 |
End your session with a 5-minute cooldown, static stretching or yoga.
DAY 2:
Rest Day
DAY 3 :
Upper body workout: 45 Minute Session with 45 – 75 second breaks in-between each rep and/or set. Start with a 5-minute warm-up or dynamic stretching. (This can include 3 minutes of Cardio Vascular exercise.)
| Exercise | Reps | Sets |
| Pike push-ups | 30 | 3 |
| T-rotation push-ups | 30 | 3 |
| Wide (wider than shoulder-width) push-ups | 30 | 3 |
| Scapular contraction shrugs | 30 | 3 |
| Chair tricep dips | 30 | 3 |
| Air punches | 30 | 3 |
| Core | ||
| Side crunches | 30 | 3 |
| Front plank | 45 sec | 3 |
| Side plank | 45 sec | 3 |
| Static V-sit | 45 sec | 3 |
| Reverse plank | 45 sec | 3 |
End your session with a 5-minute cooldown, static stretching or yoga.
DAY 4 :
Rest Day
DAY 5 :
Mixed and explosive workout: 1 Hour session with 45-75 second breaks in-between each rep and/or set. Start with a 5-minute warm-up or dynamic stretching. (This can include 3 minutes of Cardio Vascular exercise.)
| Exercise | Reps | Sets |
| Single leg squat | 20 each leg | 3 |
| Single leg calf raises | 20 each leg | 3 |
| Diamond push ups | 30 | 3 |
| Clap pushups (explosive) | 10 | 3 |
| Core | ||
| Static alt arm/leg superman plank | 45 sec | 3 |
| Bicycle crunches alt arm/ leg | 30 each side | 3 |
| Seated (on the floor) Russian twists | 30 each side | 3 |
| WOD: Fatigue | ||
| Exercise | Reps | Sets |
| Mountain climbers | AMRAP | 4 |
| Burpees | AMRAP | 3 |
| Acceleration sprints | 25 meters | 8 |
| Side shuffles (keep it low/low center of gravity) | 25 meters (each side) | 8 |
| Jump squats forward (froggy jumps) | 10 | 5 |
| Star jumps | 10 | 8 |
End your session with a 5-minute cooldown, static stretching or yoga.
DAY 6 & 7:
Rest Days
ALTERNATIVES ON THE PLAN:
You may also choose to do this training plan provided above in this way described below:
1) Day 1 – Workout Day
2) Day 2 – Workout Day
3) Day 3 – Rest Day
4) Day 4 – Rest Day
5) Day 5 – Workout Day
6) Day 6 – Rest Day
7) Day 7 – Rest Day
HOW TO CHANGE UP THE INTENSITY OF THE WORKOUT:
Shorter breaks (45 seconds or less) – would mean higher intensity (as less rest).
Longer breaks (75 seconds or more) – would mean lower intensity (as more rest).