What to do in Bali - 16/03/2020
Do you usually put on weight when you are vacation? Do you feel like it is hard to get back to the gym after vacation? Are you tired of being lazy on your vacation?
Here are 7 tips to stay healthy on vacation:
– If you do book all-inclusive, make sure only to go one round for the buffet and keep your eyes on the healthier options. Also try to find a hotel with gym and sport activities.
3 training programs for your vacation:
Program 1: 500 repetitions
50 repetitions of each exercise. You can pause but you must complete one station before moving on to the next.
50 sit ups
50 jumping jacks
50 back extensions
50 mountain climbers
50 step ups (f.xon a staircase or the likewise)
50 dips (f.x on a chair or likewise)
Program 2: TABATA
In a Tabata you run 20 seconds of work, 10 seconds of break – 8 laps = 4 minutes of work.
You can switch between 2 exercises e.g. one cardio and one strength exercise.
Try to take 3 x TABATA then you’ll have a 12min workout
Inspiration for exercises:
Program 3: Relay race
Mark out a distance of approx. 100m (depending on training condition and fitness), if you do not have the opportunity to run then choose another cardio exercise – e.g. high kneel lift, jumping jacks, rope skipping. I suggest you set a timer for 1 min.
For each round you do one exercise. In the first round you make 10 repetitions, the next round 9 repetitions…. All the way down to 1 single repetition. You have to complete 10 rounds in total. The exercise you choose must be the same throughout. I prefer burpees or squat.
100m run + 10 burpees
100m run + 9 burpees
100m run + 8 burpees
100m run+ 7 burpees
100m run + 6 burpees
100m run + 5 burpees
100m run + 4 burpees
100m run + 3 burpees
100m run + 2 burpees
100m run + 1 burpee