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SLOANE'S FIVE DAY VACATION WORKOUT PLAN:
I am going to give you five workouts to accomplish in your
seven days of vacation and you can choose the order and days in which you will
accomplish them. Each workout will last between approximately 45 minutes. Don’t
forget your goggles!
Workout #1: Cardio/Strength
-
10 minute warm-up on the elliptical, elevate your heart rate
and focus on warming up your body.
-
Choose 3 of our daily activation exercises and perform 14 of
each
-
10 minutes on the elliptical (30 second sprint/30 second easy
x10)
-
Superset: 15 push-ups/14 lat pull-downs (they should have a
machine to perform this on)
-
Superset: 15 chest fly (machine or dumbbell)/ 14 back high or
low back row
-
Superset: 1 minute plank on elbows/ 30 body weight squats
-
Stretch
Workout #2: Cardio If the ship offers classes look and
see if they offer spinning. If so use a class to replace this workout.
-
10 minute warm-up on machine of choice
-
Choose 3 of our daily activation exercises and perform 14 of
each
-
Superset: 15 crunches/ 15 bridges (these could be performed on
the floor or on a stability ball)
-
On a bike (preferably a spin type bike):
o 1
minute hard standing climb/ 1 minute seated easy spin x5
o 5
minute spin
o 5
minute hard standing climb
o 10
minute cool-down
- Stretch
Workout #3: Easy day/Swim If the ship does not provide
you with a lap pool you may have to wake-up a bit early and hit the pool before
the crowds do.
-
Swim for 30 minutes
-
If the ship has an exercise pool they will provide you with
kick boards, hand paddles and pull buoys. Please utilize all available
equipment.
Workout #4: Strength
-
10 minute warm-up on the elliptical, elevate your heart rate
and focus on warming up your body.
-
Choose 3 of our daily activation exercises and perform 14 of
each
-
Superset: 14 squat and rows (cable machine)/ 8 step-ups on
each side (with your body weight)
-
Superset: 14 squats (with weights of your choice)/ 14 dumbbell
overhead presses
-
Superset: 14 push-ups to a abdominal ball curl (feet on a
stability ball and hands on the floor)/ 10 single arm dumbbell row (front hand
supporting upper body on a stable surface, flat back, feet shoulder with apart)
-
Superset: 12 hanging leg raises/ 12 dumbbell front shoulder
raises
-
Stretch
Workout #5: Strength/ Cardio
-
10 minute warm-up
on the elliptical, elevate your heart rate and focus on warming up your body.
-
Choose 3 of our daily activation exercises and perform 14 of
each
-
On hands and knees, opposite arm/leg lift, elbow to knee 20
times per side x2
-
On Elliptical: 5 minutes with a challenging resistance
maintaining a higher heart rate, not able to say a whole sentence without a
break to catch your breath.
-
50 total drop-back lunges
-
30 push=ups
-
On elliptical: 30
second sprint/ 30 second easy x5
-
Side plank with 15 dips per side x2
-
With dumbbells 20 overhead presses
-
On elliptical 5 minutes challenging
-
Using a bench 30 tricep dips (shoulders back and chest tall)
-
30 bridges on the floor
-
On elliptical: 5 minutes easy cool-down
-
Stretch
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