Vacation Workout Guidelines: Prior to your workout, please eat a small meal at least 1 hour before, complete your warm-up and always follow all 5 form checkpoints while you are performing the Vacation Workout. If you are unable to maintain all form-checkpoints or experience any pain while performing any exercise, immediately stop the workout and attend to any injury. Choose sand as your first surface, if no sand is available, then choose soft grass. Exhale on the contraction of an exercise, do not hold breathe.


Warm-Up (before working-out)

(10) Forward Arm Circles (each arm)
(10) Reverse Arm Circles (each arm)

(10) Trunk Rotations

(10) Twist & Reaches

(10) Forward Leg Circles (each leg)
(10) Revers Leg Circles (each leg)

(10) Wrist Circles (clockwise & counter-clockwise, each wrist)

(10) Ankle Circles (clockwise & counter-clockwise, each ankle)

(1-Minute) Warm-Up Light Jog

 

5 Form Check-Points (apply to every exercise)

1. Feet - Hip-Width, Toes Pointed Forward
2. Knees - Bent Slighty
3. Abs - Belly Draw-in Tight
4. Shoulders - Down and Back
5. Head - Eyes locked on focal point and chin in.

 

Vacation Workout

Set 1
1. Sprint - 30-Seconds @ 50% Speed
2. Regular Push-Ups w/ Heel Lifts - (10 total)
3. Ultimate Crunches - (15)
4. Squat Jumps - (10) land soft and low

Set 2
1. Sprint - 30-Seconds @ 65% Speed
2. Mountain Climber Push-Ups - (10 total)
3. In & Out Crunches - (10x2)
4. Forward Lunges - (10) each leg

Set 3
1. Sprint - 30-Seconds @ 75% Speed
2. Regular Push-Ups w/ Heel Lifts - (10 total)
3. Ultimate Crunches - (15)
4. Squat Jumps - (10) land soft and low

Set 4
1. Sprint - 30-Seconds @ 85% Speed
2. Mountain Climber Push-Ups - (10 total)
3. In & Out Crunches - (10x2)
4. Forward Lunges - (10) each leg

Set 5
1. Sprint - 30-Seconds @ 100% Speed
2. Squat-Thrust with 2 Push-Ups - (10 total)
3. Alternating-Leg V-Crunches - (10x2)
4. Lateral Jumps - (10x2) each leg

Set 6
1. Sprint - 30-Seconds @ 100% Speed
2. Mountain Climber Push-Ups - (10 total)
3. Bicycle Crunches - (15x2)
4. Reverse Lunges - (10x2) each leg

Set 7
1. Sprint - 30-Seconds @ 100% Speed
2. Squat-Thrust with 2 Push-Ups - (10 total)
3. Alternating-Leg V-Crunches - (10x2)
4. Lateral Jumps - (10x2) each leg

Set 8
1. Sprint - 30-Seconds @ 100% Speed
2. Mountain Climber Push-Ups - (10 total)
3. Bicycle Crunches - (15x2)
4. Reverse Lunges - (10x2) each leg