Holiday Hustle

exercise, holiday hustle, cardio, total body, body weight training, resistance, plyometrics, core, abdominals, back, legs, chest, all fitness levels, tips from town

It’s crunch time as school is winding down and the kids are winding up. Last minute parties, planning and most likely, shopping too. Maybe you’re even getting away for a ski trip or winter beach vacation, which adds another element of stress and “to do” lists. Chances are, exercise may be getting pushed out of your daily routine. To help carry you through the hustle and bustle of the holidays, I’ve created a quick (20-25 minute) full body intense workout that will leave you feeling like you’ve worked hard but with time to spare.

Warm-up:

Put on your favorite song (can even be a rockin’ carol – something that gets you up; moving and motivated). Dance around, do jacks, jog on the spot, boxer shuffle side to side, high knees, bum kicks etc. Any movements to get your heart rate up and your muscles warmed.

For each set below:

Exercise a) do as many reps for 20 seconds, rest for 10 seconds and repeat.

Exercise b) do as many reps as you can for 30 seconds and with no rest go straight into:

Exercise c) (an isometric or hold) for 30 seconds.

Take a quick water break if needed and move on to the next set within 30 seconds. If you don’t have weights, use detergent bottles, juice jugs or a duffle bag/backsack filled with things.

Holiday Hustle:

Set 1a) Pushups b) Chest Press c) Forearm Plank

Set 2 – a) Holding Weights at shoulder level, Squat and stand to your toes while pressing weights overhead b) Jump Squats +/- wieght c) Wall Sit (back against wall, knees at 90)

Set 3a) Mountain climbers (knees to chest) b) Plank Jacks (straight legs jump in and out while in a straight arm plank c) Straight Arm Plank

Set 4a) Plie Squat to an Upright Row b) Plie Squat Jump +/- weight c) Plie Squat Hold

Set 5a) Right Rear Lunge to knee up and Hammer Curl b) Split Jumps c) Hold Right Rear Lunge

Set 6a) Left Rear Lunge to knee up and Biceps Curl b) Split Jumps c) Hold Left Rear Lunge

If you have more time, repeat the entire workout from the start or take some time to do a core challenge:

Core Challenge:

Abdominal Crunch (+/- weights) 20” work/10” rest 4X

Reverse Crunch 20” work/10” rest 4x

Side Forearm Plank Hip Dips 20” work/10” rest 2X – HOLD 30”

Switch sides and repeat

Forearm Plank with Knee Dips 20” work/10” rest 3X – Hold 30”

Take some time to stretch and enjoy the holidays.

Originally posted Dec 8, 2014.
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Author: tammyjuco

Motivating and assisting you and your family to a healthier and happier lifestyle.

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