Workouts

Summer 2018 Vacation Workouts

Hey there strong people!

First off, my apologies on the frequency of my posts, it has been a busy past few months! A little update, I completed my first year as a P.E. teacher at St. John’s Lutheran! Shortly after my last day, we took off on a Mexican Family Vacation with my husband’s family. It was wonderful and like all vacations, inspired me to create more “vacation” workouts. As we enter the final 2 summer months and vacations are hopefully still coming, here are some workouts that require little equipment or none at all!

Hope you all have a happy summer and enjoy these workouts!

WARM-UP: This is a generic warm-up that you can do for any workout.

3 ROUNDS

10 Goblet Squats (no weight is okay)

10 Shoulder taps

10 Jumping Jacks

FULL BODY WORKOUT #1:

2 ROUNDS

10 Burpee-push-ups

Run 200-400m (1-2 minutes)

20 Lunges-Lunge Squats

Run 200-400m (1-2 minutes)

30 Sit-ups

Run 200-400m (1-2 minutes)

40 KB/DB Swings (Sub Jumping Jacks for no equipment)

Run 200-400m (1-2 minutes)

FULL BODY WORKOUT #2:

12 Min. Alternating EMOM (Every Minute On the Minute for 4 rounds)*

Minute 1: 8 Split Squats (AKA Bulgarian Lunges)

Minute 2: 10 V-ups

Minute 3: 12 Burpees

*Adjust the numbers of repetitions if you are not finishing by 45 seconds.

FULL BODY WORKOUT #3:

“Death by” 50 ft. Shuttle Runs (DOWN AND BACK EQUALS 1)

Start by placing two cones (or objects) 25ft. apart. The first minute just do 1 Shuttle run (down and back). Minute 2 do two runs down and back. Minute 3 do three runs down and back. Do this until you can’t finish the runs in that minute. Yes, the first few rounds you will be resting for a while, enjoy this rest.

FULL BODY WORKOUT #4:

7 Rounds:

7 Lunge-lunge Squats

7 Sit-ups

7 Push-ups + Shoulder taps (both sides)

FULL BODY WORKOUT #5:

10 Minute “Stretchy” AMRAP:

5 Inch-worm Push-ups

10 Lunges + Hip flexor Stretch

15 Side Lunges (focus on groin stretch)

20 Seal Jack (open/close arms at chest level)

These workouts are intended to be short so you don’t miss out on all the fun vacation activities. If you want a little extra, combine a few together!

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