Your Full Body Vacation Workout!

Spring has sprung and vacation season is here once again.  With all the hard work we’ve put into eating clean and training hard, it would be silly to let all your efforts fall by the wayside.  All you need to do this workout is a set of dumbbells, 30 minutes, and a great attitude and you’ll be sure to come home from vacation rested and healthier than you left.

As always, refer to a professional when starting a new workout and listen to your body, as it will tell you when it’s time to take a short rest.  Heavy doesn’t make hard here – hard makes hard.  This workout incorporates the major components of a great full body workout series – Knee Dominate, Press, Pull, Rotation, Hip Dominate, and explosive moves.

* Shoulder Press to Squat (10 reps)

Note: This exercise should be preformed while straddling a bench.  Start with standing shoulder press, then go right into your squat, allowing your glutes to barely touch the bench before returning to start position.

* Single-Arm Dumbbell Bench Press (10 reps each arm)

Note: While performing this exercise  keep the non-working arm in the up position, then switch arms and repeat the movement.

* Tri-pod Row (10 reps each side)

Note: Hold a dumbbell in each hand and get on all fours with wrists under shoulders; extend right leg behind you.  Bend left elbow, drawing weight toward left side.  Lower weight to complete.

* Rotate and Press (10 reps each side)

Note: Standing upright, hold a medicine ball or dumbbell in both hands close to body.  Rotate to one side and press the weight straight out.  Repeat this movement for 10 reps,then switch sides.

* Alternating Sideways Explosive Step Up (10 reps each direction)

Note: Begin this exercise by standing sideways beside a raised platform.  Place the foot of the nearest leg on top of the platform, then rapidly push upwards and sideways across the platform with both legs.  While mid-air, switch legs over the top of the platform and land with opposite foot on top of the platform. (Your beginning foot should be on the floor at this point!)  Repeat the movement to return to your starting position. This movement equal one rep.



  • This looks awesome! I will be trying this on my vacation this weekend. I’ll post how I did on my blog (if that’s ok) with links back to your site crediting you for the routine. Just found your site and I really like it. Keep up the great work!

  • please add me to your blog posting

  • Hi! I never added it to my blog since I didn’t get a response about permission. Thanks for getting back to me! I most certainly will add you into next week’s posts!

Add Comment

You must be logged in to post a comment.