Don’t Let Vacation Kill Your Gains

Don’t Let Vacation Kill Your Gains

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It’s tough to maintain all your gains on vacation.  You’ve worked hard for your gains don’t blow it while on vacation.  Don’t stress-you do have resources. Try former trainer for the Tampa Bay Buccaneers Jay Cardiello’s routine to keep from killing your gains while you’re away.

HOW IT WORKS

Fast paced workout focused on improving balance, core strength and endurance, this workout uses only the standard furnishings available when you travel. Your bed can serve as a wobble board and your pillow can function as a medicine ball, so getting an intense workout without conventional equipment isn’t as challenging as you may think. You’ll bring up weak areas and really improve your conditioning, so when you return to the weights, you can get more out of them.

DIRECTIONS

Frequency: You can perform the workout every day you’re away.

How to do it: Perform each exercise for 30 seconds. Complete the upper-body routine first (exercises 1 through 5) and then do the lower body circuit. Rest as little as possible (or not at all) between exercises.

The Workouts:

PART I

Push-up

1) Push-up

Lower your body until your chest is about an inch above the floor. For a greater challenge, perform your push-ups on a bed.

2) Seagull

Get into push-up position and then bend your elbows 90 degrees so your forearms lie flat. Keeping your body in a straight line, reach one arm straight out to the side as you balance on the other. Then reach it forward. Continue for 15 seconds and then repeat on the other arm.

Seagull

PART II

3) High Five

Lie on your back on the bed and plant your feet flat. Bridge your hips up so your butt is raised. Reach up with one arm alternately as if you’re giving a high five. Keep your hips elevated.

4) Plank-Up

Get into the plank position (as described in the seagull). From there, move your arms to get into the top of a push-up position. Go back down to the plank and continue for 30 seconds.

5) Alternating Knee Drive

Get into push-up position and raise one knee at a time up to your chest and back. 6) Single-Leg Squat Stand on one leg, brace your abs, and lower yourself into a squat, going as deeply as you can.

PART III

Workout 07 Rotating Toe Touch

6) Rotating Toe Touch

Stand with your legs wide apart and reach both arms out to your sides. Bend down and touch your left hand to your right foot, then come back up. Repeat for 30 seconds and then switch sides, touching your left foot with your right hand.

7) Torque Lunge

Get into a lunge position with your right leg forward and hold a pillow in your outstretched arms. Rotate your torso and arms as far as you can to the right; return to center. Repeat for 30 seconds and then switch legs and rotate to the left.

Visit Men’s Fitness for more great workouts