Elite Trainer Andy Vincent presents the tools you need to make hay when the sun shines
Let’s keep things simple – you’re on holiday, after all. Here we present two workouts. An upper body and a lower body session, both of which incorporate simple training kit that you can easily squeeze into your hand luggage. Do these quick 10-minute workouts on alternating days and you’ll successfully target your whole body. Screenshot this page and bring it out the next time you head for the beach. Consider them the simplest ways to <really> earn those poolside margaritas.
Day 1: Lower Body
Banded kneeling hip thrust
4 sets of 15-25 reps
This is a great isolated hip hinge pattern. Use a fairly thick band and loop it around your waist while kneeling. As you hinge forward, push your bum backward towards your heels while maintaining a flat back. Reverse the motion and squeeze your glutes as you work against the band.
Suspension trainer single-leg squat
3 sets of 6-8 reps each side
Single leg squats are brutally tough, and so a suspension trainer can be used to assist with balance. That said, try not to rely on the suspension trainer, the aim is to work the legs as much as possible.
The move itself is uncomplicated. Hold the handles in both hands, keeping tension in the straps for balance. On one foot, single down into a squat and extend your other leg out in front. Make sure your knee stays aligned with the middle of your foot. Push through your heel to go back up to the top of the rep and repeat on the opposite leg.
Glide pad hamstring floor slider
3 sets of 8-12 reps
This exercise targets the hamstrings as a pulling action whilst the core and glutes work to maintain trunk stability. Make sure your lower back does not arch and try to keep the hips up as you pull the glide pads in towards you. Start by lying with your back on the floor and your heels on the pads out in front of you. Lift your glutes of the floor to create a straight line between your shoulders and knees. Extend the sliders forwards and then contract your glutes and hamstrings to drag them back. Repeat.
Day 2: Upper body
Banded 1/2 kneeling face pull
3 sets of 15-20 reps
The 1/2 kneeling position is a great place to work on hip alinement as it’s easier to contract the glutes and core muscles simultaneously. Use a light band and try to make sure the rib cage stays down when the band is being pulled. The aim is to allow slight rotation at the upper arm to work the rotator cuff muscles in the back of the shoulder.
Set up in a half-kneel, holding the band in both hands in front of you with arms extended. Engage your core and upper back, whilst flaring your elbows to the side as you pull the band out and towards your face. Pause an inch from your nose and return under control.
Suspension trainer inverted row
4 sets of 10-15 reps
This is a great rowing action that also works on maintaining full body tension as you need to co-contract your abs and glutes to maintain trunk alignment. Start the rep with the suspension trainer in both hands and lie back to create tension in the band and have your arms fully extended. Ensure you create a straight line from heels to head, don’t let your hips sag. Contract your middle back and your biceps to pull your chest up to the handles, keeping your elbows in tight. Pause at the top of the rep and lower under control. Want to make it harder? Elevate your feet.
Glide pad press-ups
3 sets of 10-12 reps
Press ups are usually one of the more common upper body bodyweight exercises to choose. The glide pads can offer a variation to the press up by changing the angles that your shoulders have to work through. As you do the press up action, slide one arm out to the side or out to the front and then reverse the motion. Then repeat this, extending the opposite arm. This will stimulate your chest and arms in a new way for faster gains. It’ll give your workout some new get up and grow.