This drill is an entry to our 2020 Bootcamp Ideas Workout Competition. It was sent in by Pam Connolly.
No Excuse Vacation Workout
Drill Length: 30 minutes
I’ve lead it in a group setting as one of my workouts every now and then, but suggest it as a workout they can do while on vacation, too! No equipment necessary!
Warm up for 5 minutes with dynamic movements including 20 seconds each of:
- marching on the spot
- 1/2 squats, alternate marching on toes and heels
- side steps
- tapping feet out in front, side, and back
- knee lifts/shoulder presses
- any other movement patterns you like
And light stretching of slow neck rolls, shoulders, side bends, quads, hamstrings, and calves, or any bootcampideas.com warm ups!
First set 10 seconds, then 20, then 30, then 30, 20, and 10 seconds. Rest 1-2 minutes in between sets. Repeat any time increment for a bonus round!
Without a break until the end of each set, move quickly and safely from one exercise to the next:
- push ups
- dips with hands and feet on ground/curb/bench
- alternating lunges
- alternating t-stands
- heel raises
- knee taps in plank
- knee to elbow on side of body
To clarify: do the 8 exercises each for 10 seconds (80 seconds total), then rest 1-2 minutes. Set #2 do the 8 exercises for 20 seconds, then rest, and so on (but no rest in between the 8 exercises in each set until all exercises are done).
Modify to best meet your health and fitness level!
Cool down when done – walk around for 2 minutes, drink water, and repeat warm up stretches holding for 20-30 seconds/stretch!
About the entrant:
Pam Connolly provides Healthy Opportunities, the name of her business, to people of all ages, one on one and in groups, in a variety of ways, morning, noon, and night.
Pam taught Physical Education and Health Promotion majors as well as elective courses at the University of Wisconsin-Platteville for 20 years, along with coaching the women’s soccer team for the first four of those years, a passion which she also shared with her children for 15 years. She currently teaches group Yoga, fitness, and running classes to the young and young at heart, while also incorporating personal training, health coaching, continuing education teaching to K-12 teachers for their licensure renewal or graduate credit.
Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?