I took my family for a little holiday over Easter, “Yay!” That doesn’t happen very often. 🙂
Unfortunately, the place we were staying at didn’t have a decent gym, and I hadn’t brought any exercise equipment with me.
I still wanted to do a workout, as I find you can regress if you don’t do a little bit of exercise to maintain your muscles. But as I was in “holiday mode”, I wasn’t feeling like spending an hour on exercise…so enter the “Quick and Dirty Holiday Workout!”
After a dynamic stretching warm up [Click Here], I put together a 4-station whole-body Calisthenics circuit in the lounge.
The whole routine only took about 15 minutes to complete. Some of the exercises seem a little advanced, but I have female training clients that can do many of these exercises. It just takes good coaching, practice, and persistence.
Quick and Dirty Holiday Workout—Intermediate Bodyweight
Please don’t attempt the handstand push up, unless you can already:
- easily hold a handstand position against the wall for 1 minute
- do at least 12 Pike Push Ups
…otherwise you’ll most likely face-plant! Even then, only go as low as you feel strong enough to come back from, in the beginning.
8 – 12 reps.
Exercise 2: Legs—Squat or 1-Leg Pistol Squat
Do a regular 2 leg squat—or if you’re strong enough, a more difficult one-leg pistol squat.
Exercise 3: Chest & Triceps—Push Up
Choose whichever progression you’re capable of doing. Anything from knee push ups, to feet elevated, to one-arm push ups.
Exercise 4: Abs / 6-Pack—The Dish
Also known as the Hollow-Body Hold, this exercise is one of the fundamental exercises for gymnasts. The strength and posture learned from this hold has immense carryover into many other exercises.
Try to hold the position for 1 minute, whilst keeping your lower back on the floor at all times. This exercise looks so easy, but for most people, their whole body will be shaking after 30 seconds, and their abs will be on fire 🙂
If you find it too difficult to keep your legs 1 foot or so above the floor without your lower back arching, then tuck your knees to your chest, which will make this a lot exercise easier.
Repeat the circuit
Do the circuit 3 times, with as little rest as possible, in order to complete it within 12-15 minutes.
Please post the number of minutes it took you to finish this Intermediate Bodyweight workout.
George D. Choy
Personal Trainer & Calisthenics Instructor
Gymnacity in Oxted, Surrey, United Kingdom