Vacation Workout

When you’re on vacation or business take advantage of the hotel’s gym!

Body weight Warm-up (this should take you no more than 5 minutes)

  • Prisoner Squats: 10 reps (hands behind your head), then move quickly to
  • Kneeling Push-ups: 6 reps, then move immediately to
  • Prisoner forward lunges: 6 reps per side
  • Repeat one more time

Peak Results Fitness Strength Workout

  1. Step-up – 12 reps (each side)
  2. No rest – go directly to:
  3. Kneeling Push-ups or regular – 12 reps
  4. Rest 1 minute
  5. Repeat this cycle 2 more times for a total of 3 supersets.
  6. Dumbbell Row – 8 reps (for more intensity, add weight)
  7. No rest – go directly to:
  8. Dumbbell Chest Press – 10 reps (on bench, SB Ball or the Floor)
  9. Rest 1 minute
  10. Repeat this cycle once more for a total of 2 supersets.
  11. Plank – 60 seconds (plank with forearms on floor, with palms down.
  12. No rest – go directly to:
  13. Superwoman – 60 seconds
  14. No rest – go directly to:
  15. Side Plank – 30 seconds each side
  16. Repeat this cycle 2 more times for a total of 3 supersets.

Intervals (Can be done after strength training or saved for the next day)

Interval Workout

  • Warm-up for 5 minutes using the same mode of exercise you will use for intervals (i.e. if you are going to run /bike for intervals, make sure you warm-up with running /biking, progressing from light to more intense exercise)
  • Perform various intervals by exercising for 30-45-60 seconds at very hard pace (at subjective 8/10 level of intensity).
  • Your legs should be almost fatigued by the end of the interval and your heart rate should be at approximately 90-95% of your estimated max heart rate.
  • Follow that with “active rest” for 1 minute by exercising at a slow pace (at a subjected 3/10 level of intensity).
  • Repeat for a total of 6 intervals.
  • Finish with 3 minutes of very low intensity (3/10) exercise for a cool down.
  • Perform intervals 2-3 days a week (i.e. mix up your time spent working, such as 2 xs’s a week work 30 sec. then once 60 sec. and so on)

Work hard, stay healthy!