How to Avoid Summer Vacation Weight Gain

One of my mentors in boxing training is a true- blue Philadelphia fighter- trainer named Earl Boulden. I remember his words: Never train in the winter! Of course he meant never do running during the winter because of the risk of cardio- pulmonary illnesses. With that advice, I want to share with you something about summer workouts.

Summer is the best time to go outdoors. Activities are fun and workouts outside are highly recommended. Although every season is a good time to be in great shape, summer is totally different because of the option it gives. For this e-magazine, let me show you some Train like a Boxer routines you can do wherever you may go this summer: close to the water or to the mountains.

2 routines to avoid weight gain on vacations

By the water (swimming, beach, fun under the sun type of vacations)

1. Stretch out first

2. 2 rounds shadow boxing (tip: fill 2 empty water bottles with sand for hand weights)

3. 2 rounds beach burpees: 30secs burpees, 30secs shadow then switch (3mins each)

4. 5 sets of wind sprints (1 minute) take 30 second rest in between each

5. 1 drill: 30 jumping jacks, 15 pushups, 30 jumping jacks, 15 pushups

6. 1 drill: 15 jumping jacks, 30 jumping lunges, 15 jumping jacks, 30 jumping lunges

7. Abdominal work: do it slow, feel the waves and close your eyes.

Do whatever you want: crunches, side crunches, Marvin Haglers, criss cross, hip raises, leg raises, scissors etc…Problem solved!

If you need motivation, visualize one scene in Rocky 3 wherein Apollo Creed and Rocky were running by the beach. You don’t usually get that chance so go for it!

By dry land (camping, hiking or simply going somewhere quiet)

1. Stretch out

2. 2 rounds of shadow boxing

3. 1 wind sprint (1 minute)

4. 1 round: 30 jumping jacks, 15 pushups, 30 jumping lunges. 15 pushups.

5. 1 wind sprint

6. 1 round: 15 jumping jacks, 30 jumping lunges, 15 jumping jacks, 30 jumping lunges.

7. 1 wind sprint

8. 1 minute punch out drill (going all out for a minute with jab-straights)

9. Abdominal work: make it quick, the ground could be messy. Do a timed routine (30sec each) including common abdominal exercises.

Motivation for this is a scene in Rocky IV in the mountains of Russia. How inspiring! If you see a log around, make good use and run carrying one!

Vacations should be fun but please do not get your eyes off your goal. Sure thing you do something “for fun” and the workouts above can help you at least maintain the physical fitness you have achieved.