Fit On The Fly

Staying fit on vacation is easy when you’re on the road. Hotel gyms, the great outdoors, and even a day pass to a big box gym will help your fitness habits stick. Things are a little different at the cottage. Miles from any commercial gym equipment, surrounded by nature, there’s plenty of swimming, paddling, hiking, and country walks to keep the heart pumping, but pumping iron? Not so much. The sound of rain softly falling on the roof signals a quiet day ahead for reading, maybe a game, or a blissful nap. After a few couch days, however, it’s time to change things up.

Use what you have – like this cast iron pan

Do What You Can

“Start where you are, use what you have, do what you can,” said Arthur Ashe. So, bodyweight workouts are the mainstay of rural recreation. The basic movement patterns: squat, lunge, hinge, push, pull, and twist, can be done anywhere, with no equipment required. Even so, improvised equipment can really spice up a bodyweight workout. Using the furniture, the stairs, a heavy frying pan, or any weighty object can add a little more challenge to basic movements like Turkish get-ups and inverted rows.

We’ve added a few upgrades to our cottage workout setup over the years. These lightweight, quiet, and economical additions stow out of sight easily and don’t disturb the tranquility of the shared space.

Suggested Equipment:

– yoga mat
– resistance bands with or without handles, and a door anchor if you have a sturdy door. Mini bands are also useful
– exercise ball (optional but make sure it’s very sturdy)
– adjustable dumbbells such as spin weights from 5lbs-80lbs if you add some 10lb plates
– TRX suspension trainers are also a great addition if you have sturdy enough door frames
– kettlebells in 3 weights from 15lbs+

Minimalist home workout equipment

As far as programming goes, any movement is better than none at all. This is a good time to work in high rep ranges, use interval timers, and build supersets and circuits to keep the intensity high and the workouts short so you can get back to sharing time with your loved ones. For example, here’s an easy-to-remember plan that should be challenging and take less than 30 minutes.

Recommend Workout:

– 5 min warm-up (jumping jacks or high knees)

2-3 rounds of:

– 20 squats: goblet, jumping, or pause
– 10 lunges each leg: static, step back, clock, or jumping
– 10 rows: bands or dumbbells
– 10 push-ups or floor presses: bands or dumbbells
– 30+ second plank hold or ball stir the pots or dumbbell drags
– 30+ second glute bridges or swiss ball hamstring curls
– 10 golf swings or wood choppers each side: bands or dumbbells

No medicine ball? A sturdy pumpkin will do

Have a relaxing and restorative vacation!

Author: Tara Donovan, Personal Trainer