{"id":113602,"date":"2025-08-27T05:00:00","date_gmt":"2025-08-27T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=113602"},"modified":"2025-09-09T14:05:53","modified_gmt":"2025-09-09T12:05:53","slug":"bodyweight-exercises-for-summer-vacations","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/learn\/bodyweight-exercises-for-summer-vacations\/","title":{"rendered":"Fit on the fly: bodyweight exercises for summer vacations"},"content":{"rendered":"\n<p><strong>You packed your suitcase, booked your flights, and you&#8217;re off on a well-deserved summer break.<\/strong> You leave almost everything behind, including your gym. And that&#8217;s more than okay. Summer holidays are for switching off, exploring new places, and soaking up the sun, not stressing over gym access.<\/p>\n\n\n\n<p>Plus, let&#8217;s be honest: <strong>even if your hotel <em>does<\/em> have a gym, it&#8217;s probably a dim, underwhelming room with two cardio machines and barely enough space to stretch.<\/strong><\/p>\n\n\n\n<p><strong>The good news? You don&#8217;t need it.<\/strong> Whether you&#8217;re on a mountain trail, a beach towel, or a balcony with a view, your body is all you need. <strong>These bodyweight exercises for summer vacations are proof.<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Bodyweight exercises for summer vacations<\/h2>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; Burpees<\/h3>\n\n\n\n<p>The infamous burpee is a full-body, cardio-driven compound move. <strong>It takes your breath away, sometimes more than the views on your vacation. <\/strong>Here&#8217;s how to do it right:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a standing position and engage your core.<\/li>\n\n\n\n<li>Quickly bend down, reaching your hands toward the floor in front of your feet.<\/li>\n\n\n\n<li>As you do this, jump your legs back and land in a push-up position.<\/li>\n\n\n\n<li>Perform a push-up, then drive the hips up and jump forward into a squat.<\/li>\n\n\n\n<li>Return to standing and repeat.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" data-id=\"105046\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_en.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105046\"\/><\/a><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; Squats<\/h3>\n\n\n\n<p>No leg press, no problem. <strong>Squats are a lower-body essential that builds strength, stability, and mobility, regardless of your starting position<\/strong>. Here&#8217;s how to perform them properly:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet shoulder-width apart.<\/li>\n\n\n\n<li>Engage your core and lower down, keeping your knees in line with your feet.<\/li>\n\n\n\n<li>Keep your abs and glutes tight to control your hips and stabilise the movement.<\/li>\n\n\n\n<li>Use your arms for balance.<\/li>\n\n\n\n<li>Go as low as you can without lifting your heels or straining your lower back.<\/li>\n\n\n\n<li>Return to standing and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Push-up<\/h3>\n\n\n\n<p>Another staple exercise, perfect for an extra pump before hitting the pool or the disco. This is what you need to do:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a plank position with arms straight, shoulders over wrists, and body in a straight line.<\/li>\n\n\n\n<li>Engage your core and glutes.<\/li>\n\n\n\n<li>Lower your body toward the floor, keeping your elbows at a comfortable angle.<\/li>\n\n\n\n<li>Push back up to the starting position. Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Lunges<\/h3>\n\n\n\n<p>Lunges are a go-to for building strength and balance, one leg at a time. <strong>Great for waking up sleepy glutes after long travel days. <\/strong>Here&#8217;s how to get them right:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall with feet hip-width apart and engage your core.<\/li>\n\n\n\n<li>Step one leg forward and lower your body until both knees are at about 90 degrees.<\/li>\n\n\n\n<li>Keep your front knee over your ankle and avoid letting it go past your toes.<\/li>\n\n\n\n<li>Push off your front foot to return to the starting position.<\/li>\n\n\n\n<li>Alternate legs and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; Plank<\/h3>\n\n\n\n<p><strong>Fun fact: the French national football coach <a href=\"https:\/\/www.dailymail.co.uk\/sport\/football\/article-13542161\/Didier-Deschamps-EXTREME-France-Euro-2024.html\">holds a plank for one hour a day<\/a>. <\/strong>You don&#8217;t need to go that far, but a well-executed plank deserves a spot on your bodyweight exercises for summer vacations. Here&#8217;s how to hold it with purpose:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie face down and place your elbows under your shoulders, shoulder-width apart.<\/li>\n\n\n\n<li>Lift your hips until your lower back flattens slightly \u2014 you should feel your core engage.<\/li>\n\n\n\n<li>Set your shoulders and maintain a stable position.<\/li>\n\n\n\n<li>Your body should form a slight hollow or dish shape.<\/li>\n\n\n\n<li>Breathe naturally and hold for the desired time.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>On holiday in Switzerland? We&#8217;ve got you. <a href=\"https:\/\/trial.evofitness.eu\/ch\/?lang=en\" target=\"_blank\" rel=\"noreferrer noopener\">EVO offers a 1-day free trial<\/a>, giving you access to state-of-the-art equipment and a boutique-style training space. <\/strong>That way, you can get a quality session in before heading out to discover the best this city has to offer.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png\" alt=\"evo ch standard sales campaign blog en\" class=\"wp-image-114609\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>You packed your suitcase, booked your flights, and you&#8217;re off on a well-deserved summer break. You leave almost everything behind,&#8230;<\/p>\n","protected":false},"author":5,"featured_media":113599,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"18","_seopress_titles_title":"Fit on the fly: bodyweight exercises for summer vacations | %%sitetitle%%","_seopress_titles_desc":"No gym? No problem. Discover effective bodyweight exercises for summer vacations that keep you strong wherever you go.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[1080,168,537,735,891],"class_list":["post-113602","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-summer-activities","tag-bodyweight-training","tag-summer","tag-bodyweight-exercises","tag-vacation"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/113602","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=113602"}],"version-history":[{"count":3,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/113602\/revisions"}],"predecessor-version":[{"id":113634,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/113602\/revisions\/113634"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/113599"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=113602"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=113602"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=113602"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}