Many people think I’m odd for exercising while on vacation, but for me it’s the best way to start a day off. There’s something special about waking up without an alarm, enjoying a relaxed breakfast, and then squeezing in a vigorous workout with nowhere else to be. That combination—rest, good food, and a focused sweat session—was hands-down my favorite part of the days we spent at sea on our Eastern Caribbean cruise. Just look at how happy I am in this photo 😀
The very first thing Blake and I did after boarding was explore the ship from stem to stern. For some reason the man had to check every nook and cranny—maybe it’s a Kansas thing, maybe it’s curiosity—but we made it a full tour. The gym and studio were located at the top of the ship, so they were our last stop. When I discovered they held group classes, I literally did a little jump for joy. They offered a 3-day Body Shred Bootcamp made up of 30–45 minute sessions designed to be short, intense, and calorie-burning—sign me up. The schedule also included yoga, Zumba, spin, and TRX, which meant plenty of options for different fitness preferences.
Beyond the classes, the onboard fitness facilities were well-equipped. There were roughly two dozen cardio machines—treadmills, bikes, and ellipticals—plus a full complement of free weights, squat racks, resistance machines, and on-staff trainers available for personal sessions. My friends B, Monique, and I chose the Body Shred Bootcamp and planned to use the other sea days for self-led workouts and yoga (we agreed 8 AM yoga was ambitious for a vacation, though).
One of the coolest features was the outdoor running track. Seven laps equaled about a mile, and it was encouraging to see so many people using it. The ship even organized a 5K on one of the sea days—a great way for guests to challenge themselves and connect with other active travelers.
Monique and I loved the structure of the Princess Cruise Body Shred classes and decided to adapt that format into a condensed at-home version to share. The appeal is simple: short, intense circuits that combine plyometrics and interval training to elevate heart rate and build strength. This full-body routine takes around 30 minutes when performed with focus and minimal rest. The key to getting the most from it is SPEED—move deliberately and quickly through each rep while maintaining safe form so your heart rate spikes and your muscles work hard.
Full Body Toner (Body Sculpt Series)
Structure: Do each exercise for 16 reps with no breaks between moves. After completing the circuit, rest 30 seconds, then repeat the circuit with rep counts of 14, 12, 10, 8, and 6. Keep transitions quick and focus on controlled power.
Alternating Lunges + Twist: Stand with feet hip-width apart, holding one dumbbell at chest height. Step forward with your left leg and lower into a 90/90 lunge, keeping your front knee aligned with your ankle and your torso tall. As you descend, rotate your upper body and the dumbbell toward the same side. Push back to standing and repeat on the other leg. This move targets glutes, quads, and core rotational strength—focus on steady breathing and controlled twists.
Burpees: Start standing with feet hip-width apart. Lower into a squat and place your hands on the floor. Jump or step your feet back into a plank, keeping shoulders over wrists and core engaged. Jump or step your feet back toward your hands and explosively stand, finishing with a jump. Regression: eliminate the final jump and simply stand up to reduce impact. Burpees are a full-body cardio builder—move quickly but keep form to protect your lower back.
Bell Ringers: Stand with feet hip-width apart, holding a dumbbell at your waist. Lower into a squat, sitting the hips back while keeping weight in your heels and chest lifted. Explode up from the squat and swing the dumbbell to shoulder height using hip drive and momentum. Repeat. This exercise blends lower-body power with upper-body coordination—choose a weight that lets you move explosively without losing posture.
Press Up – 1 Dumbbell: Begin in a plank with a dumbbell in your right hand. Lift the opposite leg (left) while maintaining hips square to the floor and toes pointed. Lower into a push-up, lead with the chest, keep the neck neutral, then press back up to plank. Do half the reps with the dumbbell in the right hand and the other half with it in the left. Regression: perform from your knees to reduce load. This variation adds anti-rotation challenge and shoulder stability to a classic push-up.
Tips for success: warm up thoroughly for 5–7 minutes with light cardio and dynamic stretches, choose weights that allow fast, controlled reps without compromising form, and hydrate well—especially if you’re training outdoors or in a warm gym. If you’re new to plyometrics or have joint concerns, reduce jumping and focus on explosive but soft landings.
Questions about the workout… ask them below!
Do you exercise on vacation? Why or why not?
This post is sponsored by Princess Cruises. I was compensated and all opinions are my own. Thanks for supporting Fit Foodie Finds!