Time for the good stuff, eh?
First of all, I wanna make something perfectly clear. When on a vacation, you’re DELOADING. That means, you’re not gonna follow your regular program and you’re not gonna expect to get a decent workout in. Hotel gyms are shit, so you’re gonna have to wing it. Here’s the main reasons for training on a vacation:
- Avoid too crazy soreness when you return.
- Peace of mind.
- Keep weight in check.
So with that in mind, you’re gonna have to look at the equipment available and make the most of it.
Unless you’ve really struck out (this is why you brought bands for pushups/upper back and jump rope), you should have access to the following:
- Treadmill: put on a nice incline and set it at 15-20kph. Do 15s on/45s off sets of sprints. 5-10 should be good. Warm up properly.
- Benchpress: do 5 sets of 10 with a medium weight – get some blood flowing. Superset with barbell rows using same bar.
- DBs up to 20ish KG. Usable for: High rep DB presses and chest-supported rows.
- If you’re really lucky you’ll have a dipping/chinning station, if you do you should just camp there and do a ton of reps.
Stick to compound lifts, do 5 sets of ten and take really short breaks. You could even throw in a barbell complex if you have there’s room for it. Notice that I didn’t put in any legwork – sore legs and various activities is a bad match – keep your focus on the vacation part of “vacation training”.
Training on a vacation is supposed to be easyish and not take up a ton of time (or space in your suitcase). Get in, get it done and get back to the pool. Enjoy your vacation – you probably didn’t spend a fortune to go see the inside of a crappy hotel fitness room.