Vacation Mode
Vacation Mode is in full blast! Some of you are reading this while you take a break from packing and others of you are already at your destination. The good news is this will be filled with the ENERGY you need to continue staying motivated towards your fitness goals even while away from the gym.
Why Fitness On The Go?
- Keep your groove! It takes 18-60 days to create a habit. You've been in a flow, don't let it completely go.
- Working Out - Improves your mood & boosts your energy levels for your days.
- It gives you 15-30mins of self care while your away.
Work Hard. Play Hard. But Don't Lose Hard!
Again, I'm so excited your taking this vacation for a week or month away from the gym! R&R + Traveling is exciting and needed. I just want to remind you as your coach that even a short & sweet workout 2-4x a week while your away will still be beneficial for sustaining your goals.
A mix of Cardio & Body Weight Exercises for 15 to 25 mins.
- 2-4x a week will sustain your gains and support you from losing muscle that you've worked so hard for.
Start with a 3-5min Warmup.
- Use movements that you will use in your workout at lesser intensity.
- You will be doing these movements to get your blood flowing and to start prepping your bodies ROM. (Range of Motion)
Don't forget to play your favorite music!
- Working out to your favorite songs can increase motivation.
- IBX Fitness Spotify
- Coach Evee's Spotify
Let's Do It! - IBX Fitness On The Go
Structure:
Warm-up : 3-5mins
Rounds Vary from 1-4 // See timers below
2 - Iron Flow Movements (Connecting movements)
2 - Strength Movements (Isolation movements)
2 - Cardio Movements (Get that heart rate up)
Cool Down: 3-5mins
Movements
Iron Flow (Connecting Movements)
Reverse Lunge + OH Press
Forward Lunge + Side Twist
Side Lunge + Lateral Raise
Squat + Calf Raise
Plank Row + Tricep Extension
Glute Bridge + Lat Pullover
Strength (Isolation Movements)
Push-Ups
Tricep Dips
Plank
Hip Dips
Donkey Kicks
Hydrants
Birddog
Cardio
Up/Downs
Burpees
Skaters
High Knees
Sit-ups
Bicycle Crunches
Swimming
Jumping Jacks
Timers
Download GymNext Flex Timer App and enter these codes into the IMPORT Section:
1 Round - 15min workout: AA6306A
2 Rounds - 21 Min Workout: ZO4715V
3 Rounds - 27 Min Workout: VD9514U
4 Rounds - 33 Min Workout: HX5523V
You Got This!
I hope these tips and this structure brings you: your body, your mind and your spirit, JOY while your away on your trips. You are missed and we can't wait to have you back in the gym. Enjoy IBX Fitness On The Go. Please reach out if you have any questions!
We also have a huge On Demand Library if your wanting workouts with an actual coach guiding you through all the movements. Reach out to us as well and we can talk about how that can work with your Membership.
If you're not a member with us, but enjoyed this blog post, you can join us in the gym for your first 3 classes for only $1!
We are here and ready to meet you where your at and support you in meeting your goals. Come join us!
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