Your No-Excuse Vacation Workout

By Bobby Box
Photos Of Nadine Dumas By Arsenik Studios Inc.

You’ve left Canada’s shifty climate for warmer weather — good on you! We bet you’re looking forward to cracking open a magazine (hopefully this one!) and digging into some long-neglected reading as the sun, ocean, and palm trees create an atmosphere worthy of a postcard. What you might not have planned for was a workout — because, well, it’s your vacation, and you’ll be too busy downing fluorescent rum beverages to find yourself a gym.

“Just because you’re on vacation doesn’t mean your body needs to take a vacation,” says trainer and transformation coach, Nadine Dumas. “Vacations are a time most people tend to go a bit off-plan with their eating habits, so a workout during your trip will certainly assist in offsetting the bad with the good.”

Since the hotels and resorts you book may not provide the quality gym equipment that you’re used to (or any equipment for that matter), Nadine has manufactured a body-weight workout that requires nothing but a bench and towel — do you know what that means? No excuses!

So tote this magazine along with you to the beach, lay down your towel, find yourself a nearby bench, and have yourself a workout that’ll more than make up for the so-bad-for-you-it’s-good food and beverages you’ll undoubtedly indulge in. (And if it’s not too much of a hassle, order for us as well. We’ll have what you’re having!)


Superset A

Body-Weight Dip

Targets: Triceps, chest, deltoids
Sit on the edge of a bench with your feet flat on the ground, knees bent, and your hands placed beside you. Slowly lower your body, bending at the elbows until they form 90-degree angles. With your elbows tucked in at your sides, lift yourself up to the starting position.
Tip: Raise one foot from the ground and extend your leg to further intensify this move

Your No-Excuse Vacation Workout

Bulgarian Split Squat

Targets: Quadriceps, glutes, hamstrings
Begin by standing two to three feet in front of a flat bench or something of similar height. Place your hands on your hips for balance, and move one foot back so that your toes are resting on the bench and your other foot is stationary in front of you. Slowly lower your rear knee toward the ground by bending both legs. Pushing off through the front heel, bring yourself back up to the starting position while squeezing your glutes.
Tip: Place your hands behind your head, elbows flaring out, to help train your balance.

Your No-Excuse Vacation Workout

Superset B

Push-Up On Bench

Targets: Chest, deltoids, triceps
Place your hands on the bench with your shoulders directly above your hands, and stretch your legs out straight behind you so that you’re in a plank position. Lower yourself downward by bending your arms until your chest almost touches the bench, keeping your elbows tucked in at your sides. Push up through your palms to rise back to the start.
Tip: Reverse the motion, placing your hands on the ground and your feet on the bench, to put more pressure on your upper body.

Your No-Excuse Vacation Workout


Targets: Quadriceps, glutes, hamstrings
Standing upright in front of an elevated platform, step onto it with one leg, pressing through your heel to extend your leg and bring yourself up. Next, place your other foot on the bench so your feet are side-by-side before stepping back down to the starting position. Alternate legs with each rep.
Tip: To make your workout more challenging, try this motion on sand.

Your No-Excuse Vacation Workout

Superset C

Bench Squat

Targets: Quadriceps, glutes, hamstrings
With a bench behind you, stand upright with your feet shoulder-width apart. Bend at the knees and hips, kicking your butt back and keeping your eyes straight ahead, and squat until your glutes touch the bench, without sitting. Push back up through your heels, keeping the knees wide, until you’re standing.
Tip: The lower the bench, the tougher the move, so don’t be afraid to drop it low!

Your No-Excuse Vacation Workout

Hip Thrust

Targets: Glutes, hamstrings
Start by lying on your back with your knees bent and feet flat on the ground. Pressing through your heels, lift your pelvis until your body has formed a straight line from your knees to your shoulders. Squeeze your glutes at the top, then return back to the start.
Tip: At the gym? Grab a barbell and place it across the front of your hips to make this move even more effective.

Your No-Excuse Vacation Workout



Targets: Upper and lower abdominals
Sit on the ground with your knees bent and feet flat on the floor. Use your hands to help balance your body as you raise your legs off the floor and lean back into a V position. Extend your arms forward, parallel to the ground, and hold for the required amount of time.
Tip: To make this exercise harder, rotate through your waist slowly from side to side.

Your No-Excuse Vacation Workout

Tags: Bobby Box, Full-Body Workouts
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