Here are some workouts I did while away on vacation.....

I am back from vacation and already overwhelmed with life! But - that is what vacation is for - to get away from it all. We did not have a single day of rain! I leave in 9 days to go see my family in NC anyways, so not too long before I'll have some more time to relax. :)

I was able to travel with my Kettlebell (35 lbs), resistance bands, pull-up rings, and jump rope. We were on Cape Cod which is only about a 90 minute drive, so I packed my workout gear. When I go to NC - I can't take that KB with me on a plane! I'll have to be even more creative with my workouts then. I might go to a gym for a day here and there to get in my deadlifts, pull-ups and squats, but I am good with body weight stuff too.

I did post a SHORT video of my playing around with some exercises outside one morning on my FB page. You can see it if you click here: https://www.facebook.com/zuzanaorbodyrockaddict/videos/1352526721428905/
or just go to the FB page itself:
https://www.facebook.com/zuzanaorbodyrockaddict/?fref=nf


This workout I did was a true HIIT workout:

Tabata jump rope - as a warm up, then some stretching
Then these 15 exercises, for 45 seconds, with a 15 second rest in between:

1. Fly Back Burpees
2. Knee huggers (abs)
3. Swings 
4. Plank opposite hand reaches for opposite foot
5. Sumo deadlift high pull with KB 
6. Bicycles (abs)
7. Competition burpees
8. Single leg deadlift into single leg hop right side only, then left
9. KB cleans, right side only, then left
10. KB Goblet reverse lunges 
11. Squat into leg lifts (bodyweight)
12. KB Figure 8's
13. Alternating bent over rows with KB

I ended with 5 minutes of handstand practice, then some stretching. 

I did some strength work on different days, but I had to modify some of the exercises to make them harder versions as the 35 lb was too light! 

Strength:

Jump Squats - I did a Goblet style jump squats with my 35 lb bell - 10 reps, 3 sets

Pressing - I did 6 reps of floor presses each side with the KB, 2 sets and 2 sets of 5 plyo push-ups

Single Leg Deadlift - I did 12 reps each side, 3 sets 

Pull-ups - as many as I could! 3 sets

Lateral raises - 3 sets of 20 reps with my resistance band 

Prone Butt lifts - 3 sets of 30 with a 30 second rest in between each set

Banded Clam shells - 20 each side - 2 sets 

Strength:

I did 4 sets of Hip Thrusters - 

I used a mat across my lap and plopped my KB on top. I can hip thrust 185 lbs comfortably, so I needed to get creative here.

First set, 10 reps, each rep 5 count hold, 30 second hold on last rep

Second set, 8 reps, each rep 5 count hold, pulsing for 30 seconds

Third set, 6 reps, each with a 10 second hold

Fourth set, 4 reps, hold 10 seconds - repeated 4 times, then held for 30 seconds. 

My BUTT WAS ON FIRE! 

Military Presses - 3 sets of 15 reps using my band

Pause Sumo Squat - 3 sets of 15 reps with a 3 second hold at the bottom of the sumo position using my KB

Inverted rows - 3 sets of 15 using my pull-up rings

Single leg wall slides - SO HARD! Just like a wall sit, but with one leg. You slide up and down the wall - it's almost like doing pistols against the wall, but you only go half way down. I did 2 sets of 10 each leg. 

Side lying leg raises - 3 sets of 20

Strength: 

I started with a Turkish Get up into 5 windmills, just one set each side

I attemped deadlifts - but it was kind of useless because I am used to going so heavy. I even tried slow and pause deadlifts, but it was a no-go. 

I went for assisted pistols - 10 each side, 2 sets 

Push-ups -hands walking over the Kettlebell x 10, 2 sets 

KB rows - 2 sets of 10 each side 

Front Raises - 2 sets of 20 using my resistance bands

Glute Briding - 50 bodyweight reps, then 50 more in the Frogger position (booty burn out!)

Did 100 KB swings without stopping. I was inspired by Zuzka! I will have to try it again though with my heavier bell - she used a 44 lber. 

Practiced straddle handstands for about 10 minutes 

I took this picture last night on our way home. So peaceful!