Two reasons I love working out while on vacation: it keeps me energized and feeling great, and vacation gyms are often exceptional. I had an amazing lower-body session at an incredible gym in the Maldives while 23 weeks pregnant — we were on our babymoon. I wore my favorite charcoal matching set from Rec Sweat. Below are the workout details; enjoy!
Circuit 1: 3 Rounds
- In & Out Goblet Squats x10
- B-Stance Cable RDLs x10 each side
- Banded Lunge to Reverse Kick x10
Circuit 2: 30 seconds on, 15 seconds rest. 3–4 rounds.
- Standing Crunches with Weight
- Sumo Deadlift to Overhead Press
- Explosive Jump Squats
In & Out Goblet Squats
Perform 10 total reps; an “in and out” counts as one rep. Keep your core engaged and chest lifted throughout the movement. Focus on controlled depth and a steady tempo to protect the knees and maintain balance.
B-Stance Cable RDLs
Begin in a staggered stance with roughly 80% of your weight on the front foot. Hold the cable with the opposite hand, hinge back from the hips and return to standing with control, feeling the hamstrings and glutes working. A slight rotation toward the front foot during the hinge enhances engagement and stability.
Banded Lunge to Reverse Kick
I always travel with a three-piece resistance band set (light, medium, heavy). For this move, use the lighter band to allow full range of motion. Step into a lunge, then drive the back leg into a controlled reverse kick, keeping the hips square and core braced to protect the lower back.
Standing Crunches with Weight
Inhale to expand the belly, exhale while drawing the core in and squeezing the glutes. Maintain a tall posture and avoid overarching the lower back. Use a light weight to feel the contraction through the abs without straining the neck.
Sumo Deadlift to Overhead Press
With a wide sumo stance, hinge at the hips to perform the deadlift, then drive through the legs and hips to return upright and press the weights overhead. Keep the core braced and shoulders stable; move with control to protect the lower back and shoulders.
Explosive Jump Squats
Explode upward and land softly into a squat, maintaining good mechanics throughout. Repeat for the prescribed time. If needed, modify this exercise by performing controlled bodyweight squats to reduce impact.
Tell me what you think of this lower-body workout and what you’d like to see next. xx, Rach