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Two week vacation workout plan

Your Two Week Vacation Workout Plan

JULY CURVEBUILDING PROGRAM  

 
WEEK 1 (foundation training) 
Try adding these as finishers to the end of a normal workout. Schedule for alternating days for total recovery (e.g. M/W/F)

Day 1:
Quickie Cardio 
  1. High Knees & Shuffles: 90 seconds non-stop, rest 20 seconds and repeat 
  2. Lateral High Kness: 90 seconds non-stop, rest 20 seconds and repeat 
  3. Squat Jumps & reverse runs: 2 minutes non-stop, rest 30 seconds and repeat 

 

Bum Bum Bridge Series - do all on one side first then switch sides!

  1. 45 Degree Bridge: x20 reps 
  2. Relevé Kickbacks: x15 reps 
  3. Diamond Bridge Adduction: 60 seconds non-stop 

Day 2:

Samba Arms & Conditioning 

  1. Samba Resistance Pops: 60 seconds non-stop; rest 20 seconds and repeat 
  2. Samba Cross & Press: x10 reps then switch direction, repeat in all directions until back to front
  3. Hip Bumps & Chest Flys: x15 reps each direction, rest 20 seconds and repeat 
 
Day 3:

Quickie Cardio 

  1. High Knees & Shuffles: 90 seconds non-stop, rest 20 seconds and repeat 
  2. Lateral High Kness: 90 seconds non-stop, rest 20 seconds and repeat 
  3. Squat Jumps & Reverse runs: 2 minutes non-stop, rest 30 seconds and repeat 

 

Barre Trio - do all on one side first then switch sides!

  1. Hamstring curl with foot flexion: x20 reps
  2. Side Leg Lift Circles: x10 reps circle forward, x10 reps circle back 
  3. Hydron Lifts & Pulses: x15 reps lifts, x10 reps pulses 
 
   
 
WEEK 2 (endurance training) 
Try doing these as mini workouts. Allow for minimum of 30 minutes. Schedule for alternating days for total recovery (e.g. M/W/F)

Day 1: CARDIO! 

Samba Arms & Conditioning 

  1. Samba Resistance Pops: 90 seconds non-stop; rest 15 seconds and repeat 
  2. Samba Cross & Press: x15 reps then switch direction, repeat in all directions until back to front
  3. Hip Bumps & Chest Flys: x20 reps each direction, rest 20 seconds and repeat 

 

Quickie Cardio 

  1. High Knees & Shuffles: 90 seconds non-stop, rest 20 seconds and repeat 
  2. Lateral High Kness: 90 seconds non-stop, rest 20 seconds and repeat 
  3. Squat Jumps & reverse runs: 2 minutes non-stop, rest 30 seconds and repeat 

 

Day 2:  LEG TONER! 

Bum Bum Bridge Series - do all on one side first then switch sides!

  1. 45 Degree Bridge: x15 reps, rest and repeat  
  2. Relevé Kickbacks: x10 reps, rest and repeat 
  3. Diamond Bridge Adduction: 60 seconds non-stop 

 

Barre Trio - do all on one side first then switch sides!

  1. Hamstring curl with foot flexion: x15 reps, rest and repeat
  2. Side Leg Lift Circles: x15 reps circle forward, x15 reps circle back 
  3. Hydron Lifts & Pulses: x10 reps lifts, x10 reps pulses, rest and repeat both 

 

Day 3: THE FULL WORKOUT 

Quickie Cardio 

  1. High Knees & Shuffles: 90 seconds non-stop
  2. Lateral High Kness: 90 seconds non-stop
  3. Squat Jumps & reverse runs: 2 minutes non-stop

 

Bum Bum Bridge Series - do all on one side first then switch sides!

  1. 45 Degree Bridge: x12 reps, rest and repeat  
  2. Relevé Kickbacks: x8 reps, rest and repeat 
  3. Diamond Bridge Adduction: 60 seconds non-stop 

 

Samba Arms & Conditioning 

  1. Samba Resistance Pops: 60 seconds non-stop
  2. Samba Cross & Press: x10 reps then switch direction, repeat in all directions until back to front
  3. Hip Bumps & Chest Flys: x15 reps each direction

 

Barre Trio - do all on one side first then switch sides!

  1. Hamstring curl with foot flexion: x12 reps
  2. Side Leg Lift Circles: x12 reps circle forward, x12 reps circle back 
  3. Hydron Lifts & Pulses: x10 reps lifts, x10 reps pulses

 

 

 



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Butt Workout
Bum Bum Bridge Series

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Cardio Workout
Quickie Cardio: Football Drills

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