Hey everyone! I hope you had a wonderful weekend! Really I do, bad weekends just shouldn't happen! Anyways, as you know it's MONDAY which means my Fitness Contributor Mal is here again! I LOVE this post! She has some great advice on how to stay fit on vacations, happy reading!
Every time I get on Facebook or Instagram lately I swear I see a
new batch of vacation photos from a bunch of people. Summer is definitely the
time for travel, but that's not an excuse to slack off on your workouts! I know
sometimes it's hard to find the time or find room in the suitcase for workout
clothes, but you will be grateful you did when you get back home and realize
you don't have to do much to get back on track. I know I always feel way better
and actually end up enjoying my vacation more when I can get in at least a few
workouts.
Most hotels have fitness centers available, which is awesome, but some don't and that is still no excuse! There are plenty of workouts you can do without any equipment at all. My favorite is a little workout called Hit the Deck. All you need is a deck of cards. (In case you were wondering I keep a deck handy in my purse at all times in case of a workout emergency...I'm weird like that). Make sure the deck is good and shuffled, and then start drawing cards! Each suit represents a different exercise movement. For hearts I do sit-ups, diamonds I do push-ups, clubs are squats, and spades are the dreaded burpees. If you draw a numbered card, you do that many reps of the exercise. If you draw a face card, you do 10 reps. Finally, if you draw an ace, that is 15 reps. If you have jokers in your deck, those can represent a quick 400-meter run or a cardio equivalent. As soon as you finish the deck your workout is complete! Unless you want to go the extra mile and go through the deck twice... :) To make the workout harder, try and do faster reps with little to no rest.
About a year ago I found another "Hit the Deck" workout, except this one is for the treadmill! I am all for anything that makes the treadmill more interesting and this will definitely keep you busy! This one is thanks to Janae at hungryrunnergirl.com. First, shuffle that deck. Next pick your base speed. This speed will need to be at an easy pace that will keep your heart rate pretty steady. Mine is a 6.0. Next, pick how long you are going to play. Yes, play. Trick your mind into thinking this is a game and you will be able to run a lot longer! I usually choose anywhere from 30 to 60 mins, but it's totally up to you. Now you just need to start running! I start by jogging at my base speed (6.0) for 5 minutes to get my legs warm. As soon as those five minutes are almost up, draw a card! Each number and face represents a different speed/incline change (see below). After you have completed your card, go back to your base speed. I usually only stay at my base speed for one minute but you can stay there for up to 5 minutes. Whatever floats your boat. Then you draw another card! Keep drawing until your time runs out!
Yes, I have brought my deck of cards to the gym multiple times. Yes, I have gotten some weird looks. No, I don't care. ;)
Happy vacationing everyone!
Most hotels have fitness centers available, which is awesome, but some don't and that is still no excuse! There are plenty of workouts you can do without any equipment at all. My favorite is a little workout called Hit the Deck. All you need is a deck of cards. (In case you were wondering I keep a deck handy in my purse at all times in case of a workout emergency...I'm weird like that). Make sure the deck is good and shuffled, and then start drawing cards! Each suit represents a different exercise movement. For hearts I do sit-ups, diamonds I do push-ups, clubs are squats, and spades are the dreaded burpees. If you draw a numbered card, you do that many reps of the exercise. If you draw a face card, you do 10 reps. Finally, if you draw an ace, that is 15 reps. If you have jokers in your deck, those can represent a quick 400-meter run or a cardio equivalent. As soon as you finish the deck your workout is complete! Unless you want to go the extra mile and go through the deck twice... :) To make the workout harder, try and do faster reps with little to no rest.
About a year ago I found another "Hit the Deck" workout, except this one is for the treadmill! I am all for anything that makes the treadmill more interesting and this will definitely keep you busy! This one is thanks to Janae at hungryrunnergirl.com. First, shuffle that deck. Next pick your base speed. This speed will need to be at an easy pace that will keep your heart rate pretty steady. Mine is a 6.0. Next, pick how long you are going to play. Yes, play. Trick your mind into thinking this is a game and you will be able to run a lot longer! I usually choose anywhere from 30 to 60 mins, but it's totally up to you. Now you just need to start running! I start by jogging at my base speed (6.0) for 5 minutes to get my legs warm. As soon as those five minutes are almost up, draw a card! Each number and face represents a different speed/incline change (see below). After you have completed your card, go back to your base speed. I usually only stay at my base speed for one minute but you can stay there for up to 5 minutes. Whatever floats your boat. Then you draw another card! Keep drawing until your time runs out!
Yes, I have brought my deck of cards to the gym multiple times. Yes, I have gotten some weird looks. No, I don't care. ;)
Happy vacationing everyone!
So fun and creative!
ReplyDeleteShari, it is one of my favorite workouts!
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