I'm on vacation, I do not have access to a gym, how to train ?

I'm on vacation, I do not have access to a gym, how to train? Very often it is a question that arises before the holidays. How not to lose the benefit of the training of the past year, while enjoying the change of scenery offered by a good period of vacation.

Know that you do not need a lot of material to do a proper training and that changing the way you train may make you evolve even more afterwards.The problem is not so much to train the different muscles as to find different exercises. It is certain that you will be able to train but not that you will be able to diversify as much your exercises as in a gym.

Nevertheless, it is possible to work properly all your muscles and even progress during your vacation.

For your legs, take the opportunity to improve your fitness and improve your stamina with a little jog every morning. In addition to waking you up, it will put you in shape for the day and prevent you from taking too much excess weight !

But for your thighs, nothing prevents you from doing squats. If you do not find a bar, you can take a partner across your shoulders. If you do not find a good soul to help you, you can always take 2 buckets of water and start a series of slots or slits that will give you good feelings in your quads as in your glutes !

For your abs, no need to detail all the exercises that are possible without a machine, from the sit-up to the crunch, through all the exercises that can be done in a group session, you have something to do for a full hour without getting bored. If you do not know any, I invite you before your holidays to go to take a course ... You will see, it is instructive !!

As for your biceps, you can easily fill two buckets of water and work by varying the load according to the water level. To avoid feeling the handle of the bucket that enters your fingers and do not let go before your biceps are tired, do not forget to wrap it with a well padded fabric. If you have other objects available, do not hesitate to use your imagination to concoct a beautiful curl with heterogeneous objects.

You can easily work your triceps between 2 chairs and make series of dips, but your bucket of water can also serve you by placing it behind the head, in a supine or sitting position to achieve vertical extensions.

For your shoulders, if you have the ability, you can place yourself in reverse support against a wall and carry pumps in this position. If not, here too, your bucket can serve you: you place it in front of you and mount it in a series of frontal elevations. Similarly in the side, of course, to focus on the middle part of the shoulder. A series of standing rowing is also possible with this same instrument.

Obviously, for the pectorals we can achieve pumping or push-up in different ways: classic, close, American, on an arm, between two chairs ... etc. It is also possible to make spread with similar objects but buckets could only be used here for an isometric series.

If you manage to find a high overhang, a tree branch or a bar you can work your back by performing tractions. If you can enjoy a swimming pool, you can also use the springboard of the swimming pool. Lying under a stable table, you can work your backs by pulling your body towards the table.

As you are on vacation, take the opportunity to try other ways to improve: Try maxima dips, push-ups, several times a day, at the end of the stay, do not be surprised to have doubled or tripled your performance. If you end your vacation with the feeling of having progressed in one or the other area, you will not regret having enjoyed your stay.

Yves Bondroit coach for QNT