5 time efficient workouts for the holidays!
It’s the holiday season (I like singing that in Sinatra’s voice)! That means there’s awesome things like, parties, family, gifts cookies and National Lampoon’s Christmas vacation basically on 24/7. Now, while the holidays may be the best time of year for big Germans in red and exterior illumination they tend to put the squeeze on your health and fitness goals. Beyond the enticing baked goods and cocktails that are around every corner and every party, this time of year really tends to put time at a premium.
With that in mind, here are five simple(but not easy!) workouts you can try over the next few weeks. The gym is not necessary and most don’t even require equipment (outside of maybe a kettlebell or some dumbbells)!
Let’s get to it!
The simple pyramid.
A1. Split Squat or lunge 8-10-12-12-10-8
A2. Pushup(from knees/feet/ feet elevated—8-10-12-12-10-8
How it’s done: Perform one set of split squats or lunge on each leg then proceed to pushups. After pushups immediately return to split squats no performing ten reps each then back to pushups. Continue until pyramid is scaled to 12 then back down.
Workout # 2
This crunch free ab routine will have your midsection on fire in 15 minutes
A1. Dead bug 4×10-12 reps
A2. Side Plank – 4x30s ea side
A3. Front plank march ( slightly lifting each leg using the glute each rep) 4x 10each
A4. cross craw standing or lying -4x10ea
A5. Mountain climber -4×8 ea (slow and controlled)
Workout # 3
Enter the kettlebell. Grab a kettlebell that you feel comfortable swinging with two hands (please only attempt if you are proficient at kb swings) for 15-20 reps.
You are going to perform 10 swings on the minute for 12 minutes. Every other minute you will perform 5 pushups immediately after your swings
A little more complex now… This workout involves a kettlebell you should be able to perform 5 press or push presses with it looks like this
A1. 1 arm swing
A2 1 arm clean
A3 1 arm press or push press
A4. 1 arm offset squat
This super simple workout involves doing 1 rep of each movement. You will then put the bell down shake your limbs off like you are trying to shake water off them to stay loose and repeat on the other side. Set a timer and repeat this non stop for anywhere from 12-30min. It is a very easy way to get lots of work accomplished and dial in form!
The tempo workout. Tempo training is a great way to train muscular endurance or to help build some lean body mass.
This workout involves three exercises
A1. Pushup- 10 reps 2-0-2 tempo
60s between sets
B1. Squat or split squat 8-ea 3-0-3 tempo
Immediately perform other side then rest 60s
C1. Chin up or bodyweight row 5 reps 3-0-3
The premise of this is continuous movement without stopping. The tempo numbers represent down -pause -up so the pushup is 2 seconds down no pause and up over 2 seconds. The rest is 60 seconds. Perform 3-4 sets of each
There you have it! 5 simple workouts to help make fitting in the your fitness easier this holiday season!
If you are looking to see how you can incorporate these quick workouts along with the BEST holiday nutrition strategies be sure to grab your FREE copy of our NEPA Fit Club Holiday Survival Guide HERE-Click here for your free guide!