Training ideas for the next 3 weeks

[Anca]

Starting this Monday I have 3 crazy weeks coming up; due to different personal issues and a 12 day long vacation in Vegas&Florida, training will be haphazard. I should be able to get in 2-3 gym-type workouts per week; and I love running outside when away to enjoy the different scenery, so I'm sure I'll be able to get that in almost every day too (if I want to).

For the first week I'll be in a calorie deficit since I'm already at the upper limit of what I'm comfortable with when it comes to looking good in my clothes... forget the scale, I'm too scared to weigh myself. :oops:
Then while on vacation the goal will be to eat at maintenance- but realistically I'll end up being in a surplus. :piggie:

So I'd like to come up with some workouts that 1). burn a ton of calories to minimize weight gain and 2). don't require specialized gym equipment (especially a BB rack which hotel gyms normally don't have).
Metabolics and BW circuits would fit the bill... but 3Xwk? that would be too much IMO :scratch: Just ended 5 weeks of 2 UBWO+1 LBWO/wk (6-12 rep range for UB and 20-25 rep range for LB).

And how much and what type of cardio should I do to complement them? I've been doing HIIT 2Xwk for 5 weeks (30/60s and 60/120s) so I'm kinda tired of intervals right now...
I do have a jump rope too.

[Cathie]

Do you have bands? You can do a full body workout using a band ...... deadlifts, lunges, squats, OH presses, bis, tris, back, chest.

Here are some ideas

http://resistancebandtraining.com/rbt-mini-course-session-5/

[smuggie]

I love running outside when away to enjoy the different scenery, so I'm sure I'll be able to get that in almost every day too (if I want to).

I think you've answered your own question here about what kind of cardio to do.

[smuggie]

Do you have bands? You can do a full body workout using a band ...... deadlifts, lunges, squats, OH presses, bis, tris, back, chest.

Here are some ideas

http://resistancebandtraining.com/rbt-mini-course-session-5/

I second this idea. :hamster:

[Anca]

I do have resistance 'tubes' (the ones with handles). I guess I was looking for more specific suggestions as to what type of workouts (FB, or a split), rep ranges etc. I've never done all bands, no weights... that could be kinda cool.
I'll think of somethin'. :lol:

[Anca]

Well I at least figured out day 1; courtesy of Mom&Dad's belated bday gift, I am now the proud owner of a Bosu balance trainer. :D Did a full body workout circuit using only that and a med. ball; 12 exercises, 15 reps ea, 45 sec rest; repeat once for 40 min total. Took a long time, yes... due to the hilarious (and sometimes dangerous) wobbling. I'm sure it looked like a circus show. :lol:

1. triple squats (side/top/side)
2. wide-hand push-ups on inverted dome
3. bicycle with opposite arm-to-toe reach
4. alternating jump lunges off dome
5. side-to-side push-ups on dome
6. crunches on dome with MB
7. jump squats on dome
8. close-hand push-ups on dome
9. face-down leg&arm flutter kicks on dome
10.speed split squats (back foot on dome) combo with MB OH press
11.planks on forearms with feet on inverted dome
12.v-ups with hands on dome (to progress towards hands-free)

:juju:

[smuggie]

You did jump squats on the bosu ball? Do you still have all your teeth? :lol: http://desmond.imageshack.us/Himg52/scaled.php?server=52&filename=toothdecay.gif&res=gal

[Cathie]

I second this idea. :hamster:
:buddies:

I do have resistance 'tubes' (the ones with handles). I guess I was looking for more specific suggestions as to what type of workouts (FB, or a split), rep ranges etc. I've never done all bands, no weights... that could be kinda cool.
I'll think of somethin'. :lol:
I would do the bands for time, not reps. Try doing the band OH press, pressing into a 'Y' for 30-45 seconds at a pretty fast tempo. You will die. :lol:

I like the 30 second work, 15 second rest, same exercise for 30 seconds setup. Rest 30 seconds and switch exercises.

You can do a full body 3 days a week, or do upper, lower, upper.

So an example of full body is

OH press
Front squat
Bent over row
Deadlift
Biceps (hold band neutral grip)
Non-alternating lunge (switch legs after 15 second rest)
Triceps

x3

[Anca]

:buddies:

I would do the bands for time, not reps. Try doing the band OH press, pressing into a 'Y' for 30-45 seconds at a pretty fast tempo. You will die. :lol:

I like the 30 second work, 15 second rest, same exercise for 30 seconds setup. Rest 30 seconds and switch exercises.

You can do a full body 3 days a week, or do upper, lower, upper.

So an example of full body is

OH press
Front squat
Bent over row
Deadlift
Biceps (hold band neutral grip)
Non-alternating lunge (switch legs after 15 second rest)
Triceps

x3

Cool- thanks Cathie! :hamster:

I'll keep the Bosu wo on Mo because I really like the core strength emphasis; do bands on Wed like you suggested above (love the time+speed idea as opposed to the traditional reps&tempos! I can imagine it gives a nice 'burn' :hehe:); and I'll look through the metabolic wo thread to pick one for Fri.

Really didn't feel like running this morning (weird, if you know me...). So I did 30 min jump rope (first time in oh... 3 years? :blink:). Tough- but I was surprised I was able to hang in. This is what I did:

1 min jump on both feet (medium-fast tempo)
rest 30 sec
2 min jump alternating feet (fast tempo)
rest 30 sec
REPEAT for 30 min total
while watching TV :lol:

I liked it. Sweaty mess. :jumprope: