Laying in the sand, sipping on frosés, going out to all the best restaurants around…sounds like the vacation we all deserve! But after you whipped your butt into shape to get ready for that little slice of paradise, maybe you’re thinking of trying to get in a workout or two for some upkeep so you stay feeling great (even after that all you can eat breakfast bar you indulged in).

Don’t get me wrong, sometimes your body can use a bit of rest and you just want to kick back, relax, and enjoy your vacation. But if you need a little bit of something, read on for the first of three quick, circuit-style bodyweight workouts you can squeeze in, no equipment required! (Check out this post for the equipment-free lower-body and ab workouts.)

If you have a gym where you’re staying at, great! If not, these workouts can be done literally anywhere you have a little bit of space—your hotel room, out on the balcony, a spot in the grass, heck, live your best life and take it to the beach. I’ll give you the step-by-step if you need more guidance and the full workout will be down below.

So let’s do this! Read on for your first of three vacation workout take-alongs (upper-body, lower-body, and abs).

Warm Up

This warm-up will be used at the start of the upper-body, lower-body, and ab workouts. These movements will get your body warmed up to prep for the work you’re about to put in.

> ball touches (1:00)

Alternate tapping your right and left foot on an object, you can use anything that’ll give you some height to tap your foot on. This one should be done at a relatively quick pace to get your heart rate going. You’ll do a minute of “ball touches” between each of the other movements in this warm-up.

> air squats (15 reps) + ball touches (1:00)

Start upright with your feet at about shoulder width, feet turned slightly outward. Squat down so your thighs are parallel to the ground, keeping your back flat and knees behind your toes. Be sure to drive your knees outward so they don’t cave in when you squat. Keeping your weight on your heels, stand upright, squeezing your glutes at the top. Do this for 15 reps and then do another minute of ball touches.

> lunges (10/side) + ball touches (1:00)

Start upright, feet hip-width apart. Step back with one leg into a lunge, keeping your front knee behind your toes at a 90° angle. Anchor your weight into your front foot and step your back foot forward to meet upright at hip-width again. Do this for 10 reps, then switch to your other leg for 10 reps. Do your minute of ball touches, then move on to the last warm-up exercise.

> 1/2 turkish get-ups (5/side) + ball touches (1:00)

I usually do this holding a weight with the arm that’s in the air, so find something lightweight to hold (maybe a bottle of water) if you can, or just do the motion without weight. Start out laying down with your left leg extended and right leg slightly bent. Your right arm should be upward, perpendicular to the ground. Tighten your core to lift your upper-body, keeping your left leg and right foot planted. Your right arm should stay perpendicular to the ground throughout the entire movement. Lower your upper-body back down to the ground, again keeping your left leg and right foot planted. Do this for 5 reps, then switch arms and legs for 5 reps on the other side. Finish the warm-up with one last minute of ball touches.

Upper Body Circuit

[8:00 amrap x2]

I’ll walk you through the upper-body circuit first (lower-body is next). This whole circuit should be done after the warm up and it’ll incorporate some of the movements you’ve already learned. For this one you’ll do two, 8 minute AMRAPs (as many rounds as possible—meaning you’ll do the prescribed reps for the first exercise, move on to the second and third, then start back at the first exercise, repeating this sequence for as many rounds as you can get in before the 8 minutes is up).

Round 1 [8:00 amrap]

Get that timer ready for 8 minutes of work you’re about to put in!

> push ups (15 reps)

Start in plank position and lower your body down, tucking your elbows inward, to hover just above the ground. Bring your belly button in toward your back to keep your core engaged, so your body stays in a straight line. Your gaze should be downward so your head and neck stay aligned with the rest of your body. Keep a broad back so your shoulder blades aren’t caving in.

If this is a little too challenging for you right now, you can also go down to your knees, keeping your body positioning and alignment the same as if your were on your toes.

> 1/2 turkish get-ups (5/side)

You should have this one down now, but as a reminder: lay down, one leg extended, other leg bent and arm (same side as bent leg) up perpendicular to the ground. Keep this positioning and bring your upper body up, then lower back down. Finish 5 reps on one side, then the other.

> ball touches (15/side)

Alternate touches with your right and left foot for 15 reps per side. Once you finish this one, start over again at the top with push ups and continue rounds of push ups, 1/2 Turkish get-ups, and ball touches until your 8 minutes are up!

Round 2 [10:00 amrap]

After your first 8 minute circuit, grab some water and move on to round two. Eight more minutes to go!

> tricep dips (15 reps)

Find a chair, bench, or anything that you can hold onto with enough height to be able to lower yourself, arms bent down to a 90° angle. Start with your hands placed shoulder-width apart on the bench, position your body slightly in front of the bench and legs out in front of you. Lower yourself until your arms are bent at a 90° angle with elbows pointing backward. As you lower, keep your body close to the bench and leaned back slightly, make sure your shoulders are down, away from your ears, and don’t lock your elbows at the top.

> plank taps (10/side)

Start in a plank position, stomach tucked in, gaze down, with body in a line from head to heel. Bring one hand across your body to tap the opposite shoulder, return hand to ground, then repeat with the other hand. Alternate for 10 reps on each side.

> burpees (6 reps)

Start upright and move into a forward bend, placing your hands shoulder-width apart on the ground. Jump or step your feet backward to land in a plank position. Lower your body down to hover above the ground in a push-up, with elbows pointed backward, tucked into your body. Once you’re back in plank position, hop or step your feet between where your hands are planted. As you stand upright, propel yourself to a small jump in place. Do this for 6 reps.

Start at the top and continue to do rounds of tricep dips, plank taps, and burpees until your 8 minutes are over. And that’s it for your upper body workout!

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And that’s one vacation workout down! Get the full write-up for the workout below. (Check back in when you’re ready for another and try out the lower-body and ab workouts!)