5 Day Cottage Plan

The few chances a year that Dani and I are able to get away with our family, we gear down our fitness and make our training sessions short and sweet.  We like to make the most of our time and let our minds and bodies get some rest.   We recently went to a cottage up north; instead of putting together intense workouts, we kept them short and sweet, 20-30 minutes and enjoyed all of the other activities that we are passionate about with our friends and our kids- hiking, kayaking, canoeing, paddle boating, swimming and fishing.  Our nutrition stayed pretty similar to how we eat regularly, meals with fresh protein and veggies, snacking on fruits, nuts and vitamin filled smoothies.   We do however indulge in drinks, ice cream, chips and campfire treats.  Proper fitness does not give you the right to eat and drink anything you want, but it does afford you the opportunity to vacation.  So enjoy yourself a little!  

Here is the 5 day plan Dani and I followed.  I subbed out the lower body exercises with glute and hip rehab work trying to counter the imbalances being created by wearing the boot on my broken ankle.  The only gear we brought with us was a 20# KB, a 35# KB, and 2 resistance bands.   If you don’t have the gear, you could use a log, water jugs, or a small boulder.


1. We brought the boys to a playground

5/10 pull ups every 2 minutes on the minute for 20 minutes


2. 40sec Work/20 sec Rest 5 rounds

  1. Tricep push downs
  2. Reverse lunges
  3. Single leg squat off a step
  4. Shoulder press
  5. Goblet squats


3. 20 minute  Run (sprint 30sec, jog 3:30)


4. Set Timer for 20 minutes,

  1. do 1 burpee then 10m Bear Crawl, 2 Burpees 20m Bear Crawl, follow this pattern for 20 minutes (can sub swim for the Bear Crawl)


5. 30 min EMOM

  1. 5 pull ups
  2. 10 pushups
  3. 15 squats


Our kids joined in on the action and some friends that wanted to get moving too.  Taking time to feel better throughout your day and week while on vacation will keep you motivated once you get back to your daily routine.

author: Tony Smith


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