When I travel I usually keep moving. Exercising on the road helps me feel energized and makes the return to my routine much easier. That said, my vacation workouts are intentionally light: short, manageable, and not designed to leave me overly sore. The goal is simply to move. Our bodies are built for motion, and when you’re on a TradeWinds boat there are plenty of opportunities to relax—especially if you’re not diving or snorkeling—so I like to prioritize a gentle, consistent routine.
I wake up early even on vacation, and I’ll fit in a quick session while watching the sunrise. Then I enjoy breakfast and spend the day reading, floating, relaxing, and sampling local treats. Because I keep daily movement simple and consistent, I come home feeling much like the person I was before I left. Even after a week of desserts, a drink most evenings, and fewer vegetables than usual, a single day back in my normal routine is usually enough to reset. Walking into the gym the day after returning rarely feels difficult—I feel ready to resume my regular workouts.
Vacation exists to help you recharge after a busy stretch, and how you spend that time is up to you. That might mean zero exercise for a week. Or it could mean long hikes, cycle tours, or full days of exploring. Do whatever restores you. If pushing hard every day is your idea of a successful break, go for it. For me, the perfect vacation workout is simply consistent, gentle movement—enough to maintain strength and mobility without interrupting relaxation.
Below is the week of workouts I did aboard a TradeWinds boat in the Bahamas. They’re shorter and less intense than my usual programs because I wanted to be ready for breakfast and chill time right after. These routines require minimal equipment; we were fortunate to borrow a few kettlebells from the crew, which is why some sessions include KB work. If you don’t have kettlebells, many of these movements can be substituted with bodyweight variations or light dumbbells.
Sunday – Rest Day
Monday – Bodyweight Workout on a TradeWinds Boat in the Bahamas
5 rounds of:
- 8 Push-ups
- 10 Bulgarian Split Squats (each leg)
- 15 Lying Leg Raises
- 20 Alternating Curtsy Lunges
Then 2 rounds of a core and glute circuit:
- 20 Glute Bridges
- 10 Sit-ups
- 10 Single-Leg Glute Bridges (each side)
- 10 Sit-ups
- 20 Frog Pumps
- 10 Sit-ups
- 20 Donkey Kicks (each side)
- 10 Sit-ups
- 20 Fire Hydrants (each side)
- 10 Sit-ups
Tuesday – Bodyweight Workout on a TradeWinds Boat in the Bahamas
4 rounds of:
- 50 Mountain Climbers
- 40 Air Squats
- 30 Dips (bench or chair)
- 20 Alternating Single-Leg Deadlifts (total, alternate sides)
- 10 Calf Raises (in three directions to target different fibers)
Wednesday – Kettlebell Workout on a TradeWinds Boat in the Bahamas
5 rounds of:
- 15 Sumo-stance KB Squat to Deadlift
- 20 Lying Leg Raises
- 10 Single-Arm KB Push Press (each side)
Thursday – Kettlebell Interval Workout on a TradeWinds Boat in the Bahamas
5 rounds of 40 seconds on, 20 seconds off:
- KB Swings
- KB Single-Arm Thrusters (20 seconds per side)
- Stationary Double Lunge to Single-Leg Deadlift (20 seconds per side)
- KB Hip Thrusts
Friday – Bodyweight Full-Body Circuit on a TradeWinds Boat in the Bahamas
1 round of the full sequence, moving steadily:
- 20 Air Squats
- 20 Sit-ups
- 20 Single-Leg Deadlifts (each side)
- 20 Lying Leg Lifts
- 20 Back Step Lunges (each side)
- 20 Mountain Climbers (each side)
- 20 Curtsy Lunges (each side)
- 20 Total Alternating Spider Crunches
- 20 Bulgarian Split Squats (each side)
- 20 Single-Leg Lifts (each side)
Saturday – Rest Day
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