I just returned from an amazing weekend with the family. Great food, wonderful fun, and family bonding that seems to go to the wayside as the family ages and moves away. It was Easter weekend so the candy and sweets abounded as did food that normally never nears my doorstep let alone my lips but in the spirit of love I indulged. But, you know me and you know I did not give my body a double whammy of poor food and no workout. No, no, I worked out and designed a killer workout that had me sweating, not feeling so bad about that third helping of strawberry, whipped cream, cake, banana cream concoction either. Using my parents front walk, the hand rail on the deck and a steel post (yeah, I grew up on a ranch) I was sweating, burning calories at a breakneck pace and garnering smiles and a few laughs from my family. Always the best part about when I am back home and I workout.
In a previous article, “I can’t workout…I’m on vacation” I provided you with amazing fat torching workouts that will not leave you feeling the effects of the vacation and dreading the return trip to the gym. These utilized a local park or playground and are fantastic ways to get in your cardio resistance training, but what if a suitable park is not close? In my case the closest one was a fair piece away and having not been to it in years I wasn’t sure it would contain the materials necessary for me to get my burn on. So, what’s a country boy to do? Look around and improvise. My upbringing didn’t allow me to just give up and my desire to maintain all the hard work I had done with my body wouldn’t allow me to resort to a standard run. I quickly brain stormed and found the necessary materials, designed a rocking workout and got to work. What follows is my workout and in the slide show you can see the improvised Inverted Row bar I had to fashion as well as the only materials I needed to throw a few new logs on my metabolic furnace.
Vaca Part 1 (Yes, I get the bilingual joke, I grew up in farm country)
Do the set 5 times through with 1 minute rest between sets. Do each exercise as quickly and accurately as possible. When you are done you will have done 100 reps each of the lower body moves and 50 of the upper body moves and your heart and breathing will be a testament.
20 Squat thrusts
20 Jump squats
10 Inverted rows
This is one set then rest 1 minute and repeat 4 more times.
Rest 2 minutes then begin Vaca part 2.
Vaca Part 2
Do each move for 30 seconds followed by 30 seconds of rest. Do the entire set 4 times.
Split squat right leg forward (Pause 3 seconds at bottom of each rep)
Split squat left leg forward (Pause 3 seconds at bottom of each rep)
Pushup (Pause 3 seconds at bottom of each rep)
Plank with weight transfer (I used a rock for the weight) or Plank walkup
Squat jump (Pause 3 seconds at bottom of each rep and explode into the jump)
Finish this workout with a tabata ( 20 sec work/10 sec rest for 4 minutes). I did my favorite tabata series of:
Fast jump rope
Have fun with this and encourage those laughing at you to join in. They stop laughing very quickly if they do join in. This workout surprised me with its intensity and after today’s return to the gym and feeling none of the sluggish post vacation feelings I think I have hit on a winner. As always, please leave comments, share this article, subscribe, let me know how the workouts are going and contact me directly at [email protected]