I love working out on vacation for two simple reasons: it helps me stay energized and balanced, and many resort gyms offer excellent equipment and space. While 23 weeks pregnant on our recent babymoon in the Maldives I had a fantastic lower-body session in an incredible gym. I wore a matching charcoal set from Rec Sweat and felt strong and supported the whole time. Below you’ll find the workout, clear instructions for each exercise, modifications, and coaching cues so you can try it anywhere—hotel gym, home, or studio.
Circuit 1: 3 rounds
- In & Out Goblet Squats x10
- B-Stance Cable RDLs x10 each side
- Banded Lunge to Reverse Kick x10 each side
Circuit 2: 30 seconds work, 15 seconds rest — 3 to 4 rounds
- Standing Crunches with Weight
- Sumo Deadlift to Overhead Press
- Explosive Jump Squats (or bodyweight squat modification)
In & Out Goblet Squats
Perform 10 total reps; an “in and out” counts as one rep. Hold a kettlebell or dumbbell at chest height and alternate stepping your feet slightly in and then out as you squat. Keep your chest lifted, core engaged, and weight evenly distributed through the midfoot. Focus on controlled descent and an intentional drive through the heels to stand. This variation increases hip mobility and challenges stabilizers while keeping the load safe for the lower back.
B-Stance Cable RDLs
Set up with a staggered stance so about 80% of your weight is on the front foot. Grab the cable with the opposite hand and hinge from the hips, keeping a soft bend in the front knee. Move slowly and return upright with control, driving through the hamstrings and glutes. Allow a slight rotation toward the front foot during the hinge to deepen engagement across the posterior chain. Use a moderate load and prioritize full range of motion and steady tempo.
Banded Lunge to Reverse Kick
This move pairs a forward or static lunge with a reverse kick to activate glutes and balance. I always travel with a three-band resistance set (light, medium, heavy) and typically use the light band for this sequence because the exercise needs more mobility. Step into a lunge with the band around your thighs or anchored under your front foot, then push back into a reverse kick, squeezing the glute at the top. Control the return and focus on posture—keep your spine neutral and shoulders stacked.
Standing Crunches with Weight
Stand tall holding a light weight at chest height or overhead. Inhale fully to allow your belly to expand, then exhale as you draw your core in and curl slightly, engaging the rectus abdominis and obliques. Maintain neutral ribs and avoid excessive spinal rounding—this is about controlled core compression, not forced crunching. Squeeze your glutes at the top of the movement for added pelvic stability.
Sumo Deadlift to Overhead Press
Begin with a wide, sumo stance. Hinge at the hips and lower to pick up the weight, keeping ribs down and a neutral spine. Drive through the legs and hips to stand, then press the weight overhead with controlled shoulders and a stable core. This compound move trains posterior chain strength and upper-body pushing power in one fluid pattern. Use a weight that allows for solid technique throughout each rep.
Explosive Jump Squats
For the final exercise, move quickly but safely: explode upward from a squat and land softly back into a squat position. Repeat for the timed interval. If you need to limit impact, substitute controlled bodyweight squats or perform squat pulses instead. Focus on a soft landing, knees tracking over toes, and using the hips to generate power rather than the knees.
Tips and safety notes: always warm up for 5–10 minutes with light cardio and dynamic mobility drills. Choose loads that let you maintain form for each set, and reduce intensity or range of motion if anything feels uncomfortable—especially during pregnancy or with preexisting conditions. Aim to breathe intentionally and prioritize control over speed. Modify jumps to low-impact options if needed.
Want more workouts like this? Tell me which muscle groups or formats you prefer—strength, cardio, full-body circuits, or mobility sessions—and I’ll share more routines you can do while traveling or at home. xx, Rach
