The Beach Workout
First things first, the summer heat is REAL. You must be diligent about staying hydrated.
When traveling take your refillable water bottle and some single serve packets of PUSH pre workout.
PUSH will help you crush this beach workout and give you the electrolytes you need to optimally perform. Plus, you’re not always guaranteed to find good coffee while on the road, so you can also cover your caffeine needs!
This is a great and effective workout to do at the beach:
5 rounds:
⊛10 Push-Ups
⊛40 yd Sprint
⊛10 Squat Jumps
⊛40 yd Sprint
No equipment needed and this workout will not disappoint. Make sure to hit a great warm-up and then march off 40 paces for the sprints. Rotate through the 4 exercises 5 times.
There is nothing wrong with being the “crazy” person working out at the beach.
The Hiking Workout
No vacation is complete without taking in the local scenery while sneaking in some exercise. To be honest, you could just knock out the hike and call it a day.
But why not spice it up a bit and turn your hike into a Ruck?!
Rucking is basically walking with a weighted backpack or rucksack. This has long been a staple in military training as soldiers must carry food, supplies, and water over long distances. This style of exercise has recently gained popularity due to its simplicity, low impact nature, and calorie burning capability!
Load up your backpack with extra water, an SFH PURE Single Serve, and a few heavy items and you’ve got a ruck sack. Just get to walking! Pro tip: 1 gallon of water weighs 8 pounds!
If you really want to spice up your Ruck, every 10 minutes knock out 20 lunges and then take off your backpack and perform 15 biceps curls. Then get back to the hike.
The Hotel Workout
Maybe you are not at the beach, or you don’t have a good place to Ruck. Fear not, the trusty Hotel Workout never fails.
Having a couple good hotel workouts prepared ahead of time is a legitimate life hack. If they have a weight room, fantastic, but you should plan for the bare minimum.
Short on time? You just need 15 minutes.
15-Minute AMRAP:
⊛15 Air Squats
⊛15 Chair Triceps Dips
⊛15 Superman + Row
⊛20 Ice Skaters
“AMRAP” is a CrossFit term meaning as many reps as possible. So, you set your timer for 15 minutes and do as many rounds as you can with proper form of the 4 exercises listed above.
When you complete the workout, note how many reps and rounds you got in your phone, so you can do the workout in the future. When you repeat the workout in the future, try to beat your previous score.
Short, sweet, simple, and you’ll break a sweat and get the endorphins kicking! The fun with AMRAPs is that they keep you on task. If you have 10 minutes, set your timer for 10 minutes. If you have 30 minutes and are feeling motivated, go for 30 minutes. Regardless of how much time you have available, you can squeeze in a quick and effective workout.
The Pool Workout
Pool workouts are fun because they can be “stop and go.” Remember, you’re at the pool to relax and enjoy yourself, so make this fun and low stress.
Lounge around, play with family and friends, and when the opportunity presents itself, knock out some reps.
5 -10 Sets:
⊛5 Pool Deck “Muscle-Ups”
⊛10 Pause Squats
⊛20 Alt Arm/ Leg Plank
Pro tip: for the Pool Deck “Muscle-Ups,” the deeper water you stand in, the more difficult you make the exercise.
Here is how the workout works: when you have a free moment and feel motivated, knock out one round of the three exercises. Rest as needed, lounge, play a bit, and then perform another round. Rest and repeat as you want!
Give yourself the freedom to knock as few (or as many) sets as you want. 3 sets during your time at the pool? Fantastic! 11 sets? Great. Just have fun with it!
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