Stay-cation Retreat Series, Part 3

Rock your body out with dynamic moves that strengthen, tone, and condition your muscles. A simple routine can challenge your body and allow your mind to escape into your special ‘retreat mode’. Meaning, this is your time to create an environment that makes you feel alive so you can perform a magical movement session.


Time is precious. It’s the one thing we never get back no matter how hard we try.  However, it is something we can control by prioritizing what really matters. If something is important to you, you will make time to do it. That’s why it’s so important to have a goal, to make a schedule, and commit to taking care of your health along with daily responsibilities so that you balance your time wisely.


The Stay-cation retreat is a time for you to be in a zone. No distractions, no kids, no places to go… just you, your Total Gym, and a workout for a set period of time.

Efficient and effective workouts are perfect when time is limited. Something is always better than nothing. For example, if you had 5 uninterrupted minutes to workout, that’s enough time for a quick circuit!  A short “1 and done” set may be just what you need to keep your motivation going. Plus, it may inspire you to do more next time.

Remember, you’re in ‘retreat mode’. Get out of the same box and change your environment to feel, smell, or appear different, as if you’re in a new room. It’s important to take this time for you!!!


The Stay-cation Retreat Series is a progressive blog series that builds upon the previous workouts by incorporating the circuits together. There are 7 different total body routines for your Total Gym in the series.  The final challenge will combine all the Stay-cation workouts together for one monstrous circuit!  What a (repeated) treat!

*This is the third workout in the series, so be sure to check out the previous blogs and workout videos to start the series from the beginning.



Today’s Stay-cation workout will strengthen, shape, and define your muscles with a total body circuit on your Total Gym. Don’t forget to transform your workout space to suit your mood.

  • Accessories: Total Gym pull-up bar & body weight by varying the incline.
  • Directions: Perform each exercise for 10 reps on each side, then move to the next exercise in circuit form.
  • REPEAT circuit if your workout time permits. Suggested 2-3 sets.
  • Perform your own dynamic warm-up prior to beginning the circuit.
  • End the workout with a series of stretches to recover your muscles.


  • CHALLENGE: if your workout time permits, additionally perform day 2’s workout to include cardio into today’s routine. One set is plenty!

NOTE: I advise printing or writing out the workout so you can easily reference it to keep the circuit moving at a continual pace.

Medium- High Incline & connect pull-up bars

  1. 10 pull ups & 10 pulses
  2. Straight leg lowers
  3. 10 pull ups & 10 plyos
  4. Lateral lunge & pulses
  5. Decline pushup & knee tuck

Check out the video to see how these exercises are performed.

Enjoy today’s strength challenge. Stay tuned for the 4th workout that contains Pilates & Core work!

Revive with a vibe,



Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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