Top 4 exercises to do on vacation

I’m heading off to [insert amazing vacation destination] next week and I was wondering what I should do for a workout while I’m on vacation?” I suspect I’m not the only personal trainer who gets this question from clients whenever vacation season rolls around. Instead of giving verbal vacation workout guidance to my clients, I thought I would share my vacation workout plan for all to use. Do these four exercises at least once a day while on vacation.

1. Foot Lift and Push. This exercise typically involves many repetitions, but no single rep should be overly taxing. Place yourself in a standing position, lift one foot slightly off the ground, while at the same time pushing your other foot into the ground. The push from the other foot will propel you slightly forward, at which point you will then place the lifted foot back on the ground. Now lift the other foot, which is now behind you, and push the front foot into the ground, swinging the back foot forward at the same time. Your momentum and gravity will work together to give you cues about when to put one foot down and lift the other. Repeat until you no longer wish to do it or you arrive somewhere worth being. This exercise is most effective in a stunning environment such as a beach or the ruins of an ancient city.

Family doing foot lift and pushes on the beach in Caifornia
Family doing foot lift and pushes on the beach in Caifornia

2. Neck rotations. We don’t often do neck training with our clients because I tend to think that’s an area best left to physical therapists, but I make an exception for vacation training. This is an exercise that is best done in conjunction with the foot lift and pushes. While foot lifting and pushing, turn your head to the right to take in the stunning architecture, inspiring art, or breath-taking landscape. The hold time can be determined on a rep by rep basis. Once you are ready, turn your head to the left and do the same. Periodically stop in between rotations to ponder the view in that direction or just because. Repeat for the duration of the foot lift and push exercise.

left neck rotation in Tallinn, Estonia.
left neck rotation in Tallinn, Estonia.

3. Forearm raises. This exercise is typically but not always done with equipment, but don’t worry, the equipment is easy to find. There are two versions of this exercise: the solid-weight forearm raise, and the liquid-holder forearm raise.

3a. The solid-weight forearm raise is typically performed in a seated position, with food in front of you and lightweight metal or wooden objects next to one or both hands. Pick up the object(s), use them to select some of the food and then engage your arm muscles to bring that food in a controlled manner up to your open mouth, and then perform a series of jaw activations. Once you get good at this exercise, try to perform the jaw activations with your mouth closed. In some circumstances you may prefer to forego the equipment and perform this exercise with your hands.

Solid weight forearm raise.
Particularly delicious solid weight forearm raises in France.

3b. The liquid-holder forearm raise is often performed in a seated position, but can be done while standing or reclining. For equipment, you’ll need some palatable liquid in either a glass, cup, can or bottle. Wrap your hand around the liquid-holder with just enough force to overcome gravity for the duration of the repetition. Once you are confident in the quality of your hold, engage your arm muscles to lift the liquid-holder toward your mouth until the edge of the liquid-holder is in contact with your lower lip. In a controlled manner, tilt the liquid-holder such that the liquid enters your mouth. Once a satisfactory amount of liquid has entered your mouth, tilt the liquid holder back again and then lower it to the starting point. Repeat as desired. Note that with some liquids, excessive repetitions may make it difficult to maintain control.

Forearm lift - liquid version
Forearm lift (liquid-holder version) in Spain

4. Reverse plank. This exercise is challenging for some because it is time-consuming. Find a suitably located lounge chair, section of grass, or grouping of rocks that appear to form a natural recliner. If none of these are available, a beach towel, hotel bed, or soaking tub will do. Once you’ve found a suitable location for the reverse plank, place your body on said location and hold that position for as long as it takes to realize that you’re on vacation and it’s okay to take a week away from working out. You may find it easier to reach that state if you have a quality book, heavy eyelids, or nearby ocean sounds.

Reverse plank
Reverse plank in Mexico

Elsbeth Vaino is a personal trainer who believes there is a time and place for exercise, and a time and place for not-exercise.

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2 thoughts on “Top 4 exercises to do on vacation”

  1. Oh nooooo! That sucks, Mads. :( Enjoy the guitar in the meantime and good luck with the surgery and recovery. Are you working out to stay strong while you wait for surgery? It’s a good idea and you can would probably be surprised at how much you can do without an acl. Sorry to hear that though – totally sucks.

  2. Hahahahahaah!! Awesome post!!! Hope you enjoy your vacation!! Well deserved, no doubt!!

    Update on me: I just tore my left ACL (100%) waiting for surgery now… I’ll probably be back to see you later this year.. learning guitar in the meantime! Lol!!

    Take care,
    Mads

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