Personal Trainer Emmet Rushe shows us how to pack the best workout into a short space of time for holidays.

This week I am heading on holidays 😀

It will be the 1st time in 3 years that I will be turning off my phone (at least that’s what I’m telling myself) and not working at all.

Not even a little bit.

Nope…

Hopefully not anyway.

The one thing that will not change though, is my training.

For me, training is a stress relief.

It is something that I do, not something that I have to do.

Anywhere that I have gone on holidays in the past, I have found a gym, and if I couldn’t find a gym, I used body-weight training and usually did a form of HIIT on the beach.

It helps to loosen me up after the journey, it allows me to get up and get to know wherever I am and it balances out whatever I will eat or drink later that day or from the night before.

I don’t like people to restrict themselves with food when they are on holiday.
Watching what you eat and feeling bad about yourself when you are trying to relax isn’t my idea of fun. So I don’t restrict my clients or members when they go away.

I am going to share with you the type of training that can get you amazing results in very little time.

Density training has been around for decades.

It is used by some of Hollywood’s top trainers to get busy clients in shape fast. 

This is what I have been using with the members of my gym and it is also what my Summer Shape up online program consists of for this term.

Why it is so effective is because you get to do a lot of work in a short amount of time.

You can basically do almost double the work of one session in the same amount of time.

I am going to show you how to put this together and give you a sample program for you to try.

It will work the whole body and give you an amazing workout in only 45 minutes.

Each Workout has 3 sections.

2 main density sessions and a finisher that focuses on a certain element or body part.

This allows you to train your full body 4 times per week and will give great results 😃

To get even more out of your sessions, log how many rounds you are getting through in week 1 and try and beat these each week.

You can find all the exercises below on my YouTube Channel here 

WORKOUT A

  1. Total Body Extension – 15 reps
  2. Press Up – 10 reps
  3. Sprint on the Spot – 45 secs
  4. Body Weight Squats – 15 reps
  5. Jumping Jacks – 45 secs

DO AS MANY ROUNDS AS POSSIBLE IN 4 MINUTES.
Rest for 2 minutes after the 1st round and repeat one more time.
Rest for 2-3 minutes and move onto workout B

 

WORKOUT B

  1. Burpees – 10 reps
  2. Plank 2 Press – 10 reps
  3. Mountain Climbers – 20 reps each side
  4. Reverse Lunges – 10 reps each side
  5. T-Plank – 10 reps each side

DO AS MANY ROUNDS AS POSSIBLE IN 4 MINUTES.
Rest for 2 minutes after the 1st round and repeat one more time.
Rest for 2-3 minutes and move onto workout C

WORKOUT C

  1. Sit Up – 10 reps
  2. Reverse Crunch – 10 reps

DO AS MANY ROUNDS AS POSSIBLE IN 3 MINUTES.
Do this only once

There you have it.
A simple body-weight density style workout that you can do anywhere with no equipment.
This is exactly what I will be using when on holidays next week. Give it a try and let me know what you think.

If you want to join a friendly and fun training environment and be in with the chance of winning a €1000 holiday in the process, click the link below and find out how you can join Letterkenny’s leading fitness program.

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