Hey Joe! Great job with your workouts over the last 5 weeks! For your upcoming vacation week, the most important thing is to enjoy, have fun and get some good R&R (rest and recovery). This can be an active week if you feel up to it but do try some different things. Practice a few yoga movements or do a full class, just be careful not to over do it and hurt yourself. Get in a couple of nice runs, walks or hikes. Swim as much as you would like, as well as a little stand up paddle board if the opportunity presents itself.
This can also be a break from our workouts that we have been doing, which you deserve. This will ensure that you come back motivated and rested for the next block of training. Get in a nice massage if you enjoy them, nap, eat well but of course don’t over do it; however do enjoy yourself some…
If you do want to get in a couple of workouts, here are a few moderate options. Nothing crazy here, practice good form and quality movements.
WORKOUT 1
Bodyweight movements with included stretches. No gym needed.
2 - 4 Rounds: Cycle through them as a circuit, moving from one to the next with 1-3 minutes of rest in between.
8 x Active Kneeling Hip Flexor Stretch - from the half kneeling position, kneeling on something soft, ensure the pelvic is neutral, glute of the back leg is engaged, gently move in and out, pausing at the end range of motion.
15 x Gluteal Bridges from Floor or Elevated on a Stability Ball or Bench - focus on driving through your glutes and watch for excessive arching of your lower back.
60 sec Marching in Place - knees above hips.
20 x Pushups - keep strong form.
30 x Bodyweight Squats.
8 - 10 x Single Leg Reaches with Opposite Arm of balanced leg.
Stretch Calves
WORKOUT 2
If you have access to a gym with some weights and machines.
2 - 4 Rounds: Cycle through them as a circuit, moving from one to the next with 1-3 minutes of rest in between.
5 min Walk on Treadmill 3.0 - 4.0 mph for 1st Round. Rest of ROUNDS, 5-10 minute Running at a moderate pace, working on a quicker cadence and landing mid foot.
Foam Roll Quads - If they have a foam roller that is dense enough, massage your quads for 1-3 minutes each. If they don’t have a foam roller, just stretch the quad actively by lying on your side, grabbing your ankle of the top leg and pulling back for 5 reps.
8 - 12 x Lat Pulldown Machine or Assisted Chin Dip Machine if they have one (this mimics a pull-up but supports your bodyweight) - drive your shoulders down and back, being careful not to round your shoulders at the end range of motion. Use moderate weight.
10 x Single Leg Glute Bridges
10 x Alternating Dumbbell Curl to Shoulder Press - keep hands in a neutral position (palms facing each other) throughout range of motion, abdomen TIGHT. Try 10-15-20lbs in each hand.
60 seconds Plank from Elbows
Stretch Chest using a door frame or similar. Stretch Back using pillar or door frame.
WORKOUT 3
If you have access to a gym with some weights and machines.
2 - 4 Rounds: Cycle through them as a circuit, moving from one to the next with 1-3 minutes of rest in between.
5 min Bike, Precor or Incline Walk on Treadmill at a moderate to challenging pace - You can do a different one for each round.
10 x Split Squats holding 10-20lb Medicine Ball or Dumbbell
10 x Hamstring Curls with Machine using moderate weight or Stability Ball if they don’t have one. If both are missing, practice the Single Leg Deadlift holding 10-20 lbs.
30-50 sec. Side Planks from Elbow - be sure elbow is positioned directly under your shoulder and tense everything.
10 x Seated Back Rows if they have it. This can be one that is supported with a chest pad or unsupported using a cable machine. Focus on driving your shoulder blades back, keep abdomen tight. Watch for elevation and rounding of shoulders. If they don’t have this type of machine, then stick to the 1 Arm Dumbbell Row that we have been practicing, use 20-35lbs.
10 x Side Lying Dumbbell Shoulder External Rotations with 3-5lbs