30-minute cottage boot camp routine

Fitness Expert Brent Bishop shows us how to keep our fitness level up while on holiday at the cottage.

Cottage Vacation Program

DETAILS:
Workout Duration: 25-30min/workout
Frequency: 2-3 days/week
Result: Turn leisure time into fitness results!
Created by: Brent Bishop (iambishop.com)
Get your personalized program: ThinkFitnessStudios.com

TOOLS REQUIRED:
Porch Steps
Trees
Log
TRXTM Suspension System (can be ordered by contacting iambishop.com)
Resistance Band

WARM UP:
5min jog around your cottage

1. TRX Row

• Anchor TRX to a secure branch approx. 7-9ft in height
• Facing anchor point, hold both handles with palms facing inward and extend arms to straightened position.
• Walk in with your feet so that your body is 45 degrees and TRX is not slack
• Keep core tight and body in a straight line
• Squeeze the lower shoulder blades together and pull body between handles
• Complete 10-15reps
• TIP: to increase difficulty, increase length of TRX straps so that your body leans closer to the ground.

2. Tree to Tree Shuffle

• Find two trees that are approximately 15-20feet apart (note: you can also use another marker like stones, the two sides of your cottage etc.)
• Start at one tree, shuffle laterally and touch opposing tree
• Quickly repeat back to starting tree
• Complete 8- 12 lengths in total
• TIP: to increase difficulty, increase the distance of your markers and shuffle continuously and quickly throughout exercise without pausing.

3. Porch Step Jumps

• Stand facing bottom step of porch
• Squat down slightly on the ball of your feet, swing arms and jump up
• Land on step using the mid-foot and absorb landing to 90 degrees
• Step off or carefully jump back off and repeat
• Complete 10-15 reps
• TIP: to increase difficulty try jumping up to the second step (carefully).

4. Dynamic Trunk Rotation

• Anchor a resistance band to the railing of your porch or a tree
• Walk away laterally from anchor point so that there is tension on the band
• Hold handle with both hands and keep the extended arms in line with chest
• From a partially squatted position laterally shuffle two steps then quickly twist away from anchor point while keeping your core engaged.
• Complete 10-15 reps/side then change directions
• TIP: Ensure the resistance band does not slack throughout the exercise.  To increase difficulty, stand further away from anchor point so there is more resistance.  Additionally, increase the speed of your shuffle.

5. Log Step Over

• Using a secure, dry log lying on its side approximately 1 foot in height
• Place right foot on the log length-wise with pressure through the heel
• With the left foot step back and forth over the log (behind the right foot)
• Complete 15-20reps on the right foot then repeat on the left
• TIP: Ensure majority of your weight remains on the heel of the foot that is on the log throughout the entire exercise.  For increased difficulty use a higher log height.

6. TRX Push ups

• Anchor TRX to secure branch approx. 7-9ft in height
• Holding both handles, position yourself so that you are facing away from anchor point and the handles are beside your armpits.
• The TRX straps should be lengthened so that you are 45 degrees from ground
• Feet should be secure on ground and your body in a straight line
• Push yourself away from handles so that arms extend to straight position
• Slowly lower back to start position and repeat
• Complete 15-20reps
• TIP: Ensure that you keep your core tight and posture straight throughout.  To increase difficulty, lengthen the TRX straps so that you are closer to ground.

 Cottage Fitness Tips:

1. Be proactive!  Bring some healthy snacks like fresh fruits, veggies and low fat or baked chips to the cottage – less calorie dense and they do a lot more for you then high fat or high sugar snacks.
2. Hydrate your body.  Chances are you are going to have some alcohol – try having a glass of water between every drink…you will naturally consume less alcohol, less calories and keep more hydrated.
3. Low fat grilling!  What’s a cottage vacay without BBQ?  Try selecting some leaner options as opposed to just burgers.  Chicken or fish kabobs, skinless chicken breast and fresh salmon are great on the BBQ.  Additionally, why not grill some zucchini, eggplant, peppers or mushrooms on the BBQ – tastes amazing and ensures you get your veggies on!
4. Turn leisure activities into fitness activities – plan to bring your bike, go swimming, running or hiking in between relaxing.
5. Involve friends and family! Make leisure time even more fun by getting family and friends involved in fun fitness activities like Frisbee, swimming races, water foot ball…or even hide and go seek!
6. Get it done early!  If you make a pact to get your fitness routine in first thing in the morning then you have accomplished enough to reward yourself with cottage relaxation…it’s always easier to work first and relax after!