D-RAVEL Traveler,
Darc here (@darcybertolino)! If you are anything like me, when you travel you have one purpose: to live in the moment. In my big city travel experiences, I spent most of my days shopping/experiencing the city, and most of my nights eating pasta, indulging in way too much ice cream, and sipping on martinis. Now before you get ahead of yourself, no this is definitely not an article that is going to tell you to take those calories out of your vacations.
Instead, I wanted to use my personal training experience and degree in Exercise Science for good. I want to share with you my no-equipment workout to stay active during your next vacation to keep you feeling confident and beautiful whether you are traveling, wanting to get some movement after a long car ride, hiking, or a little something to change up your quarantine days!
No-Equipment Workout to Stay Active
My workout can be done absolutely anywhere and won’t take more than 30 minutes. It is the perfect pre-breakfast routine to complete before starting your day, or a great before-bed burn-out so you won’t feel guilty eating your third dessert.
As a recent college graduate, I know what it is like to want to get a quick workout in between classes, work, studying, or in between a netflix binge. I have learned to absolutely love 20-30 minute workouts because it gives me a ‘cap’ on how long I can spend at the gym (or anywhere)! It is a great way to keep me working to reach my fitness goals as well as being mindful to not take up too much essential ‘living in the moment’ time.
Another perk to these workouts (which you’ll find is the best part for vacation exercising) is that instead of feeling exhausted post-workout, you will feel refreshed and ready for your adventures ahead of you. No matter your age, exercise experience, or motivation level (I feel this one especially), this workout will be the perfect addition to any routine.
The Workout
Warm Up:
- 3×20 body weight squats
@darcybertolino
- 3×20 back lunges (can do jumping lunges for extra challenge)
- 3×20 body weight squat pulses
Workout: Complete each exercise then move to the next. For an extra burn, I usually push through the entire workout 2 or 3 times!
- 15 back lunges to squat each side
- 15 wide arm push ups (can be modified but dropping to your knees)
- 25 glute bridges
- 25 opposite-arm-opposite-leg raises
- 20 modified one legged squats (maniver back leg farther behind and put most of your weight on the ‘squat’ foot)
- 15 wall push ups (remember to be at an angle against the wall, the farther you stretch your legs behind you, the more difficult it becomes)
Cool Down: Run through as many times as you would like! (I tend to do 2 sets of these)
- 15 lateral lunges each side
- 30 second 6 inches scissors
Tag Us!
This workout has always left me feeling strong and confident in order to tackle my day. I swear these quick, but efficient, workouts make you feel just as accomplished (and do just as much good for your body) as the hour long workouts your Instagram influences post on their feed. Try this workout on your next vacation and let us know what you think! We would love to hear from you!
Tag us in your new favorite staple workout at @the_d_ravel!
I love that this article doesn’t suggest watching your calories on vacation. You shouldn’t! If you feel better after working out, this a great way to dedicate a short period to your body while also leaving lots of time for vaca.
Omg I love this article because I too have a tendency to indulge in too many martinis and pasta and while it’s fun to do so I’m always looking for a way to burn off those extra calories.
These are great to know! Especially during a time like a pandemic. I also like the virtual pictures you have. It helps show form and how I should be looking.