If you’re on the beach right now sipping your Margarita after a few days into your holiday and feeling like you’re turning into a well fed seal, try integrating these exercises into a routine.

You don’t need any equipment and they’re very powerful.

• Walking beach lunges

These are one of my favourites while I’m away. Why? Because they’re extremely functional but at the same time great for conditioning the entire lower body and core.

The beauty of doing them on the beach is the added difficulty of the instability in the sand and the option of doing them in knee deep water (made famous by the Gracie’s), which creates more resistance.

Aim for 3 sets of 40 reps, 111 tempo.

• Chin ups or body weight rows

I won’t go into why chin ups are a great exercise because we all know that. It conditions the back in ways that other body weight exercises can only dream of. So I’ll give you options here as we’re aiming for no equipment…

If you have access to a strong tree branch or bar (not the alcohol kind ?) outside your hotel, you’re onto a winner but if you don’t, you can find a table or lower bar to do body weight rows in a parallel position.

Aim for 3 sets of 8-12 reps, 212 tempo.

• Push ups

Yes the good old push up. Yes it is great and still is the king of the push exercises when it comes to no equipment. There are many variations, so if you’re a beginner, start on your knees, intermediate on your toes and advanced, feet elevated on a chair.

3 sets of 10-12, 311 tempo.

A little tip for getting exercise done while you’re away, is to do it first thing in the morning while the cortisol and testosterone hormones are higher. Leave it till later and it will most likely be too hot as well as the lazy bug will take over.

Most importantly have fun, perhaps challenge your friends and family members and let me know how you get on in the comments section below!

Rupert