You might be spending your time on holiday relaxing by the pool, but for those who are truly dedicated to the gains, Maximuscle have teamed up with Bradley Simmonds for the perfect poolside workout. If you’re not too preoccupied with sangria in the sun, why not give this quick workout a go?     

1. Assisted Press Ups 

Get down on your hotel room floor. Keeping a prone position with the hands palms down under the shoulders, the balls of the feet on the ground, and the back straight, push the body up and let it down by an alternate straightening and bending of the arms. Get a partner to push down gently on your back whilst you’re pushing up to make it harder for you. This targets your biceps.

2. Towel Bicep Curls 

Stand up straight with either side of a towel in each hand. With your arms by your side, slowly bring your arms up towards your chest. Whilst doing this your partner will be pushing down on the towel to create resistant. This targets your biceps.

3. Tricep Upright Rows  

Grasp a towel in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. Use your side shoulders to lift the towel as you exhale. The towel should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Your partner can place their hands in the middle of the towel and pull down whilst you’re pulling up to create resistant. This targets your triceps.

4. Diamond Push Ups 

Place your hands in a diamond shape, lower yourself to the ground and push back up. This targets your chest as well as your abs.

5. Dips on any surface

Find a chair, sit off the front and bend your elbows back. Slowly lower your butt towards the floor. Keep your elbows tucked in. Your body should just clear the seat. This targets your triceps.