After a 16-hour flight, a week of jet lag, and acclimatizing to Cape Town Winter, I am writing a follow-up blog and sharing my holiday workout routine.
Before I get into it, I'm no personal trainer or have a chiseled physique.
I used my sports coaching experience and a few social media clips to work out a training schedule for myself on holiday.
I consciously decided to find the time to train three times a week while I was back home in South Africa. I know this may be challenging, and it's hard not to overindulge in tasty South African cuisine but maintaining my fitness routine during the holidays will give me a good start to each day.
I will focus on two full-body strength sessions and one weekly interval session. I brought my resistance bands along for the trip as they were easy to travel with, and I was unsure what training equipment would be available.
My exercise choices were simple, with variations. The first week of the holidays was busy, so depending on what we had planned for the day, each training session was 20 to 40 minutes.
Monday 10 July - Session 1 - Full Body Strength
Resistance Band Front Squat - 3 sets of 12
Resistance Band Deadlift - 3 sets of 12
Resistance Band Front Raise to Pull Apart - 3 sets of 12
Resistance Band Shoulder Press -3 sets of 12
Resistance Band Seated Row - 3 sets of 12
Push up with Resistance Band - 3 sets of 8
Wednesday 12 July - Session 2 - Interval Training
4 Rounds of 30 sec of work - 15-sec Rest
After the four rounds, I finished the session with three rounds of 10 Sit Ups.
Friday 14 July - Session 3 - Full Body Strength
Body Weight Bulgarian Split Squat - 3 sets of 8 on each leg
Resistance Band Face Pull - 3 sets of 12
Resistance Band Good Mornings - 3 sets of 12
Resistance Band Standing Chest Press - 3 sets of 12
Depending on the exercise and sessions, I would use different resistance band strengths to hold good form and maximize each exercise and training session.
I hope you all are having a good summer break, and keep a look out for this week's sessions in my next blog.
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