This is an untimely post for the 99% of you who go on summer vacation during the actual summer. But while I'm at the shore I thought to share my vacation workout secrets.
FYI the east coast is awesome in September, if you can swing it.
Anyway, if you're serious about maintaining strength and awesomeness levels while away, you may want to purchase my new e-book called...
You use sand for variable resistance on each body part, and it goes something like this:
Paw the sand with your arms, like a digging motion, to hit pecs, lats, and shoulders. Paw the sand with one foot then the other, like a raging bull, to hit hips and hamstrings. Reverse foot paws will isolate the quads.
Don't forget to breathe!
Hit some sand hip abduction and adduction, seated and standing versions, wrist extension and curls, etc, and in 75 minutes you will have sufficiently stimulated each muscle in the body.
Okay while Sandxercise is clearly a (lame) joke and goes against pretty much everything I believe about training, getting some physical activity while on vacation is no joke. Personally, I tolerate and appreciate all the leisure much better when I've pushed myself physically.
But hell, it's vacation. If you have trained consistently throughout most of the year and need a break, take a break. Try something different. Do not lock yourself in to the typical grind that your mind and body are accustomed to.
Unless it's convenient and you want to.
It wouldn't hurt me to just go jog a mile or 5, but I almost always opt for 2 or 3 sprint and/or plyometric sessions to get me by a vacation week. I may or may not do some pull-ups, muscle-ups, and push-ups at the park where my kids play.
Today I sprinted. The time wasn't really planned. I'm not sure when the "workout" began. I was coming off the heels of carrying and pulling kids up and down the boardwalks and beach, then digging (not for core, but to make a hole), and jumping around with the kids in the sand.
The beaches in September are fairly open for sprints. Still, seagulls were unintentionally being shoed. Parents 40 yards away were herding young children, shielding them from the mad man skimming over the sand.
The 11 sprints of approximately 80 yards took a total of 18 minutes, including one time-out for a massive horseshoe crab.
Done. Feeling awesome. Ready to sit around and play and eat!
The first point is to be active, have fun, and give yourself a break if you need it. Secondly, there's nothing that will help you enjoy the rest and relaxation of vacation like a few doses of discomfort scattered throughout the week.