Pumped Vacations!

Summer is calling. Don't worry! You can keep your hard earned muscles and even improve them while you are traveling and far away from the gym!
Summer is calling. Don't worry! You can keep your hard earned muscles and even improve them while you are traveling and far away from the gym! I designed this program with one goal: keep my physique during the "beach season".

I spend 1 month at the beach every year and couldn't afford to loose size and definition right when I needed them the most!

With this in mind, and using the little equipment I have at home I proceeded to put this routine together. Enjoy it!


Intensity Is The Key!

Almost all exercises in this routine use 6 to 8 repetitions. Keep in mind that this number of reps is optimal for muscle growth but every exercise MUST be performed with maximum intensity. In other words, you should use the heaviest weight that you can handle with proper form and reach "positive" failure by the end of each set. Rest 1-2 minutes between each set.


Equipment

  • 1 Chin-Up/Pull-Up bar (one of those you fix in your door frame)
  • 1 "Do-it-yourself" Dumbbell (bar + weight set)
  • 1 Ankle Weight
  • Chairs, Bed, other household items


Warm-up

Proper warm-up will help you lifting heavier and prevent injuries.

Warm-up exercises:

Day 1 - Seated One-Arm Shoulder Press, Pile DB Squats

    1 set - 12 reps - 50% (of the weight you will use in your heavy sets)

    1 set - 10 reps - 60%

    1 set - 8 reps - 70%

    1 set - 6 reps - 85%

Day 2 - One-Arm DB Rows

    1 set - 12 reps - 50% (of the weight you will use in your heavy sets)

    1 set - 10 reps - 60%

    1 set - 8 reps - 70%

    1 set - 6 reps - 85%

Day 3 - Push-ups (knees on the floor, if you can't do them normally)

    1 set - 10 reps

    1 set - 8 reps

    1 set - 6 reps


Split

Since there ain't many exercises that can be performed using only bodyweight or 1 dumbbell/ankle weight, we will be following a 3 day on - 2 day off split. Cardio should be done during off-days and/or some hours apart from the "main" workout.

Note: All exercises should be performed after proper stretching.

Day One - Shoulders/Legs/Abs

  • Seated One-Arm (DB) Shoulder Press (3 sets - 6 to 8 reps)

      These are similar to regular DB shoulder press, the only difference is that you will work one shoulder at a time. Sit down on a chair and grab the dumbbell with one hand, with the other hold onto the seat, this will give you enough stability to perform the exercise.

  • One-Arm (DB) Lateral Raises (3 sets - 6 to 8 reps)

  • One-Arm (DB) Front Raises (2 sets - 6 to 8 reps)

      Similar to regular front raises, one arm at a time.

  • One-Arm (DB) Shrugs (3 sets - 12 reps)

      Similar to regular DB shrugs, one arm at a time.

  • Pile Dumbbell Squats (3 sets - 10 to 12 reps)

  • One-DB Lunges (3 sets - 10 to 12 reps)

      Similar to regular DB lunges, hold the DB in front of your chest.

  • Weighted Crunches (3 sets - 12 reps)

      Lay down on the floor (with a towel beneath you) then grab the dumbbell with both hands (tip: hold the two ends of the DB). Raise the dumbbell (straight arms) and perform crunches.

  • DB Side Bends (3 sets - 12 reps)

Click here for printable workout log!

Day Two - Back/Biceps

  • One-Arm Dumbbell Rows (3 sets - 6 to 8 reps)

  • Pull-Ups (3 sets)

      Try to perform 6 to 10 reps, if you can do more than 10 reps, use the ankle weight or hold the DB with your feet to add resistance.

  • Chin-Ups (3 sets)

      Try to perform 6 to 10 reps, if you can do more than 10 reps, use the ankle weight or hold the DB with your feet to add resistance.

  • One-Arm DB Curls (3 sets - 6 to 8 reps)

      Similar to standing DB curls, one arm at a time

  • Concentration Curls (2 sets - 6 to 8 reps)

  • One-Arm Hammer Curls (1 set - 6 to 8 reps)

      Similar to regular Hammer curls, one arm at a time

Click here for printable workout log!

Day-Three - Chest/Triceps

Click here for printable workout log!


Cardio

If you own a treadmill or bike you might want to use it, but I suggest doing your cardio sessions at the beach. Running barefoot right by the water is a nice form of cardio and also gives you a great calf work.

  • Sand is not a hard surface so there is less impact on your joints
  • Sand gives so you will spend more energy to complete each step

All cardio sessions will be performed using High Intensity Interval Training (HIIT) Principles (A 15-20 minutes HIIT session will speed up your metabolism forcing your body to burn fat during the rest of the day), and should look like the following:

    2-3 minutes Warm-Up (walking/jogging)

    20 seconds sprint (running all out)
    40 seconds jogging (repeat 10-15 times)

    2-3 minutes Cool-Down (walking/jogging)


Tips

  • Use the ankle weights to add resistance to Push-ups, Chin-Ups, Pull-ups or stick them to your wrists if your dumbbell is not heavy enough (use this for curls, rows, etc)
  • Watch your diet, if you eat more than you should, add more cardio sessions
  • Chin/Pull-Up bars can be easily made at home if you can't afford one
  • Workout in front of a mirror
  • Keep motivated and always use maximum intensity

Now its time to go to the beach, show off your muscles and enjoy the rewards for all the hard work! Have fun!

Be sure to also check out:
Training In A Hotel Room!

Thanks,