Holiday Body Weight Workout

Hey everyone,

Happy INDEPENDENCE Day my American friends!!! ๐Ÿ˜€

Thank you all for your lovely messages and birthday wishes over the last few days. I am having a great time away. Even if the weather has been very poor, I have still enjoyed the change of scene and pace.ย  The day after I arrived here, I did this workout and since, I have only managed to train once. I miss my Kettlebells!

My Aunt took me to her work gym yesterday and I was amazed at how good it was. It had a squat rack, proper plates, loads of free weights, a back extension “machine”, a pull up bar :), a dip station ๐Ÿ˜€ and plenty of benches.ย  I was like a kid in a sweety shop! AND we had it all to ourselves ๐Ÿ˜€ ๐Ÿ˜€ ๐Ÿ˜€

I took my mum around and showed her some exercises, I taught my Aunt the Bulgarian Squat and a Sumo DL using a Dumbell.ย  I was in my element.

I actually realised how much I now take my strength for granted. For example I was doing my pull ups and my Aunt was wanting to try them. She pulled herself up half way and then burst out laughing when she realised how hard it was. My mum even tried but her grip was not even strong enough to hang from the bar!ย  That was once me.ย  I don’t mean to use them as an example to make myself feel better but I want to highlight that it gets easier and we all start somewhere.

Any exercise that may seem to hold power over you now, can be tamed!

Right, now I need to get on with this post, because the weather today is amazing and I want to get an “Irish Sun Tan” LOL ie burnt ๐Ÿ˜‰ Just joking LOL

Obviously being without my KBs did provide me with a challenge to get a good enough workout with my Body Weight and I overcame this challenge by choosing single-leg exercises, increasing reps, time intervals and rounds to make workout more intense.ย  The major issue was finding a way of performing some sort of pulling exercise as I had no weights or pull up bar. You will see in the video what I did.

The Workout

There are 3 sections containing a combo of 3 exercises. Complete 3 rounds of each combo before moving on to the Bridging Exercise in between.ย  If you have the weight available to you, then add resistance to the Bulgarian Squats. I would have done Pistols here but I fear they do not agree with my SI Joint, so I am avoiding them.ย  Set your Gymboss Interval Timer for a set interval of 45 – 60 seconds.

  1. Bulgarian Squat (right) x 20 reps
  2. Bulgarian Squat (left) x 20 reps
  3. Burpees x 1 min ( 17, 15, 14 )
  • Pull Ups x 2 – 3 reps (because of the vertical bars, these were super challenging for my grip, plus I kept sticking to them LOL)
  1. Shoulder Elevated Single-Leg Hip Thrust (right) x 20 reps
  2. Shoulder Elevated Single-Leg Hip Thrust (left) x 20 reps
  3. Squat Jumps x 1 min ( lost count )
  • Pull Ups x 2 – 3 reps
  1. Dive Bombers x 12 reps
  2. Diagonal Knee Tucks x 1 min
  3. Lunge Jumps x 1 min (didn’t count)
  • Pull Ups x 2 – 3 reps

Given what I had available, I had a good workout. It goes to show – there simply are no excuses!

Hope you all have a great day and will let me know what you think, as always.ย  I hope to be back soon with a new post but, right now…

I’m off to BAKE in the sun ๐Ÿ˜€



  • July 4, 2011

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