So the holidays are fast approaching and we all know that means we’re going to be traveling to visit family, friends, and anyone else who is important in our lives. It also means we will be eating things like turkey, potatoes, and plenty of Christmas cookies (Yummm). That being said, it can be hard to get a workout in and find a gym while in a new area, city, or even country! That is why I wanted to provide you all with a quick workout you can complete in under 40 minutes to help you stay in shape over the holidays!
The workout provided below is targeted for people looking for a introductory workout to keep in shape and develop their fitness over the holidays, even when a gym may not be available to them!
As with any exercise program, it is implied that you are aware that it is your responsibility to consult with a physician prior to and regarding participation in the below mentioned program. If you have any pain during these movements, don’t ‘push through it’, listen to your body!
Whether you’re at a family get together for the weekend, or off on a beach celebrating the holidays, there’s always time for a quick workout… let’s get into it!Before starting any workout it is important to get a quality warmup in!
Part 1: Warmup
You can find a great video that provides a gentle full body warmup that will take you only 5 minutes to complete at https://www.youtube.com/watch?v=GCzecFateXc – or you can do the movements below if you’d prefer!
Walking Lunge – 8 each leg
Side lunge – 8 each side
High knee march – 8 each leg
a) to perform, simply stand up straight and lift your knee straight up in front of you as high as you can (in a controlled manner).
Calf Raises – 10
a) to perform, simply stand up straight and bring your weight up onto the toes of your feet lifting your body off the ground, before gently lowering back down flat on your feet.
Arm Circles – 20 seconds forward (gradually making the circles larger, 20 seconds backwards (also making them gradually larger)
Arm swings – 20 seconds
Jogging on the spot – 30 seconds
Jumping jacks – 30 seconds
By this time, you should be feeling warmer and ready to go into our workout. If not, feel free to add any movements to loosen up and prepare to do some work!
Part 2: Workout Time!
For each exercise we’re going to pair it with another exercise in order to maximize our time efficiency and get through this at home workout as quickly as we can! Each exercise is paired with another exercise that is to be completed immediately after with minimal rest. We refer two these two exercises as Exercise a) and Exercise b).For each exercise I will post a link to show proper demonstration of the movement!
Perform both of the below exercises for between 20-30 seconds depending on your fitness level, and once you’ve done both exercises; repeat 1-2 more times!
Exercise 1 a) Wall sit
Exercise 1 b) Tall Plank
Perform the below given repetitions and time for each exercise and then repeat an additional 1-2 times.
Exercise 2 a) Stair Pushups (use a step height in which you can perform 10 to 15 repetitions of this exercise)
If you require a greater challenge than you can do push ups flat on the ground or even put your feet up on the first or second stair and your hands on the floor!
Exercise 2 b) Glute Bridge (10 to 12 repetitions based on fitness level)
If you would like to make this exercise harder you can do the glute bridge by pressing into the ground with only one leg and keeping your other leg elevated off the ground (this is called a single leg glute bridge) Video: https://www.youtube.com/watch?v=8bbE64NuDTU
Perform the below given repetitions and time for each exercise and then repeat 1-2 times.
Exercise 3 a) Y’s, T’s & W’s
(Perform each movement for 10 reps with 30 seconds between each before moving onto the mountain climbers listed below) Video: https://www.youtube.com/watch?v=ayajQC5wQp8
Exercise 3 b) Mountain Climbers (perform for 20 to 25 seconds)
As mentioned, while on vacation and off for the holidays, it’s important to have a workout that will allow you to do it almost anywhere, in a minimal amount of time and with little to no equipment. All in all, the entire workout and warmup listed below should be able to be completed in between 30-40 minutes if you work hard!Have an awesome workout and even better holidays this year! Merry Christmas and Happy Holidays! Written by Owner of Your Future Fitness: Andrew Blakey