Many years ago when I would go on vacation I would never workout, thinking I needed a break from the gym or just assuming there wouldn’t be any options available for me to squeeze in a decent workout. Not only have I changed that outlook but times have changed too! Depending on where you are staying now more and more resorts and hotels are offering wellness options for guests away from home.

Working out on vacation didn’t come easy to me and was definitely a trial and error process that included finding the time, getting motivated as well as what to bring and what not to bring. I have now learned less is more! Now that I am a mom of 7 month old little boy I want to continue to demonstrate a good example of maintaining a healthy lifestyle near and far from home.

Below I have a shared 5 simple ways to sneak in fitness during your next family vacation. Instead of having the kids ploop in front of the hotel TV or play on their phones you can definitely have them partake in a few of the workouts shared below!

Pool Activities: Whether you doing these workouts on your own or showing up for water workout classes you might be surprised how much of a workout you can get from simply moving your body in the pool I know I was when I first tried it. Expect to get a full body workout if you are attending one of these classes and don’t get intimidated. The moves are simple enough to perform like arm circles, squats and leg lifts. No classes available at your next destination? No worries try the moves below on your own!

Walking Laps: It’s as simple as walking whether you are in a pool, lake or ocean you and loved ones can challenge each other in a race no matter what body of water. The resistance that that water helps to make it a little harder while keeping the workout fun too. Call me a big kid but I my husband and I have been doing this before my son was born! You will want to pick shallow part of water if you are working out with little ones and be mindful of strong currents.
Side Bends: This exercise can be performed with or without water weights (beginners should perform this weight free). Stand with your feet hip-distance apart in the water keeping your arms at your side. Begin bending side to side reaching for your toes, as you bend to one side bring your hand to your hip on the opposing side. Do 100 reps I always feel the burn after this one!
Bicycles: This move creates a bit of splash while working the core at the same time. Support your upper body on the edge of a pool (advised when playing with little ones or participants that are not strong swimmers) or floating device to create a sense of instability. Lay your arms lengthwise across while having your back placed against the wall of the pool or floaty. Pull your lower body up as and beginning pedaling your legs as though you are on a bike, see how fast you can go and who can last the longest without dropping your legs!

Playing Cards Workout: This is one of my favorite workouts when traveling largely because I don’t need any equipment, all I need is a deck of cards! I start out by picking a set of workout moves that I think everyone will be able perform but also adds a bit of a challenge. Moves like jumping jacks, jump ropes and push-ups are pretty good traditional options. If I am looking to turn up the intensity I will throw in burpees, tuck jumps or snowboarders. Each suit gets assigned a move for example if you pull a 2 of diamonds you will need to do two jumping jacks. Again this helps to challenge the endurance of EVERYONE that is playing. Need a little help putting this exercise together? This resource is a great starting point!

Adult Playground: Tap into your former child, everyone has one! Games like Red Light, Green Light, Dodge Ball, Tag and some much more can get the heart pumping while having fun. Kids too young to play? Maybe it’s an adult getaway? Try getting a group together of other adults and play anyway! Having trouble remembering what it was like being a kid? Please get inspired with this DIY giant slip and slide video to jog your memory! I think I know what I am doing next month.

Tug of War: I have only done this a few times because we typically don’t travel with a large group but when we do it’s loads of fun! The first time we did this we were at a resort, I never realized how much of your body you are using in this activity especially your large muscle groups which means more calories burned!

Mommy Time Workout: Maybe you just need to sneak away and get a solid workout before the kids get up the same way you do at home? I always travel with my own mini gym, that includes a jump rope, sliders, resistance band and my latest addition an ab wheel. All of these items are simple to pack and can be used right in my hotel room. The best part is that all items are super inexpensive to invest in and can be used at home or in the gym as well. Below is a typical routine I like to do.

Jump rope for a count of 25
Traditional push-ups for 3 sets, 8-12 reps.
Jump rope for a count of 25
Mountain climbers with the sliders for 20 count
Doggy Hydrants with a medium to high resistance band 15 reps for each leg.
Repeat the entire routine 3-5 times

For more movement and mindset tips follow me @nadiamurdock on IG.

5 Ways to sneak in fitness during your next family vacation

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