Vacation means relaxing, enjoying each other's company, good food, a drink or ice cream on the terrace, and completely recharging. And that is exactly how it should stay!
However, many people notice that they feel fitter, more energetic, and more comfortable in their own skin during their vacation when they continue to move occasionally. The best part is: you don't need a gym, expensive equipment, or a suitcase full of fitness gear for that.
With the following RWIJK GYM Holiday Full Body Workout train your entire body in just 20 to 30 minutes. You can perform this workout at (almost) any holiday destination: at the campsite, at your apartment, in the park, on the beach, or simply in the garden of your holiday home.
RWIJK GYM Holiday Full Body Workout
Perform the exercises in the image in the indicated order. Take the indicated rest after each exercise. Rest after one complete round. 1 to 2 minutes before you start the next round.
Number of rounds
- Beginner: 3 rounds
- Advanced: 4 rounds
- Expert: 4 rounds with a maximum 10 seconds rest between exercises or increase the intensity by using a more difficult variation or a higher tempo.
No possibility to perform table pull-ups?
Then replace this exercise with a back exercise using a towel or resistance band, or perform an extra set of the single-leg hip bridge.
This structure is also strong in terms of training content: legs → chest → legs → core → back → left glute → right glute → fitness. The workout ends in a satisfying way, with your heart rate going up one last time before you're done.
Extra challenge?
Do you want to get just a little more out of your training? Then finish the workout with a brisk 20 to 30-minute walk or an easy run along the beach, in the mountains, or through nature.
Holiday tips from the trainers
- Try to get enough exercise every day during your vacation as well.
- Take the stairs more often instead of the elevator.
- Take a walk in the morning or after dinner.
- Rent a bike (preferably not electric) and explore the surroundings.
- Go swimming or rent a SUP board.
- Play a game of beach volleyball or soccer.
- Perform this workout 2 to 3 times a week.
The goal of this workout is not to achieve peak performance during your vacation, but to keep your body active. This way, you maintain your fitness and muscle strength, often automatically make more conscious food choices, and pick up your normal sports routine much more easily after the vacation.
On behalf of the entire RWIJK GYM team, we wish you a wonderful, active, and above all, relaxing summer holiday!
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