Vacation training plan

Workout plan for the holidays

A simple plan to use while on vacation

Vacation? Finally arrived!

The well-deserved rest, which we all look forward to and love.

Time at the beach, swimming pool and relaxation, but this does not mean that we stop taking care of our health, and just spend a short time on this rest, to do a little exercise and feel better physically and psychologically.

Especially because all that hydration and food (yes? those snacks, with lots of food and drink in the mix) that we do during this period, end up having their consequences.

That's why I'm going to explain some exercises that you can do anywhere and enjoy the good weather that you usually feel. Attention, it is not recommended to do it in the hottest hours.

To start, it is always good to warm up, for example, with 10/15 minutes of running, or walking. Whoever feels good jumping the rope can do it for 5 minutes.

Training Plan

  • Number of circuits: 3x
  • Running time: 12/15 reps
  • Rest time: 10 to 60 seconds (always respect your body)
  • Combine the exercises to work the whole body during training


1st exercise: Squat

Let's start in the simplest way, we use the door frame at home, a post / tree on the street, something to serve as a support.

We stand in front of it and support our hands, at the level of the stomach. The feet should be aligned with the width of the pelvis, the right torso and the shoulders relaxed.

To start the downward movement, we start by sitting 'in the void', until the arms are straight, the tail must go down, not back, the knees must be aligned with the feet.

Pressure on the heels, as if pushing the floor, without ever lifting them. Look down, keeping your head in line with your neck and torso.

In the ascending phase, putting pressure on the heels again, now contracting the glutes, the head will look straight ahead and we should end up in the starting position, as shown in the images.

I advise you to start by doing with the support, when this phase is mastered we then move on to the squat without support.


2nd exercise: Step Up

This exercise requires a high and stable surface, a step / wall.

We support one foot on this surface, pressing the heel and only then the rest of the foot (exactly as if we were going to go up a step), we contract the glutes and abdominals, until the support leg performs the complete extension.

During the movement, we flex the knee of the opposite leg, as shown in the image.

When descending, we put the tip of the foot on the ground first and then the rest, always contracting the thigh area. We alternate the support leg, in order to work both.

We can do it in a simpler way by not flexing the opposite knee.



1st exercise: Arm Extensions (or push-ups)

We lie on the floor, hands aligned with the chest and slightly more open than the shoulders, looking down, keeping the body always aligned.

Tiptoe on the floor and start with arms outstretched (whoever feels severe pain / pressure in the joints, should not stretch completely).

Then we are going to flex the elbows to the side, until we reach the maximum amplitude we can get (downwards) and return to the starting position.

To make it easier, we can raise the place where we support our hands, for example on a bench, or on a table.


2nd exercise: Funds

Using a raised surface, we place our hands on the surface, roughly shoulder width. Legs at 90º and contract the abdominal area.

We will do the elbow flexion up to 90º (more or less, it depends on the cases) and we will return to the initial position.

We can put our feet on a bench if we want to make it a little more difficult.



1st exercise: Elevations in pronation

This exercise must be done on a bar, we put our hands on it, in a position a little wider than the shoulders.

We start with the whole body stretched and aligned. We do the elevation, bringing the body closer to the bar, generally it should be up to the chin to reach the height of the bar, however if they can't, don't force it and go only as far as they can.

After reaching this level, we returned to the starting position, calmly and in a controlled descent. We must always try to keep the body as stable as possible.


2nd exercise: Unilateral row

Using a jamb / wall at home, or even for example a street lamp, we are going to stand in front of it and grab it with one hand, more or less at the level of the stomach.

The feet should go further forward (towards the pole) to make it more difficult and further back to make it easier.

We start with the arm in extension and perform the elbow flexion, pulling ourselves close to the support surface, then we return to the initial position, always controlling the movement. The back should always be straight, contracting the abs and buttocks.

At the end of the repetitions, we changed arms.



1st exercise: Flexion of the trunk

We lay down and put our hands crossed behind our heads, serving only as a headrest (relieving pressure on the neck), not to help us climb.

It is not necessary to do a very large flexion of the trunk, as long as they feel the entire abdominal to contract.

Take a controlled breath, exhaling when we ascend and inhaling when we descend.

trunk_ flexion

2nd exercise: Frontal Plank (withstand the maximum possible time)

Lying on your stomach and looking straight at the floor.

We lean on the forearms (elbows under the shoulders) and toes (or knees to make it easier).

Keep your back straight, by contracting your buttocks and abs.


3rd exercise: Inverted Abdominal

Lying on their backs, hands at their sides and head resting on the floor.

Place the legs at 90º and then perform the flexion of the thighs, bringing the knees towards the chest, contracting the entire area of the rectus abdominis, especially the lower portion.



1st exercise: Lumbar Extensions

We started lying on our stomachs, with arms extended and legs as well.

Then we calmly lift the upper torso and legs, supporting only the navel area on the floor.


2nd exercise: Bridge of Shoulders 

In this exercise we lie down flexing the legs, the feet must be aligned with the pelvis and the arms along the trunk, with the head supported.

We do tension in the abdominal and gluteal muscles, projecting the pelvis upwards (feet, shoulders and arms, they must keep in contact with the ground).

We hold tension in this position for 3 seconds and calmly return to the starting position.


Finally, I wish you all excellent training and a great summer, take care of your health and, if possible, accompanied!

In case of doubts do not hesitate to contact.

Photos by Bruno Gonçalves.

[author image=”” ]Miguel Duarte de Brito

Personal Trainer / Physical Exercise Technician at Tagus Park Health Club and CentralFitness Cascais

Degree in Physical Education and School Sports

Email:; Facebook:; Instagram: Pt_Miguel_Brito[/author]

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