The holidays are upon us and so are the excess calories. Cookies, cocktails, and Starbucks lattes are a go-to for just about any day in December...especially in 2020. Thankfully, work from home life has made sweat pants and elastic waistbands acceptable. However, since 2020 has been the worst year ever, let’s not jump into 2021 with any extra baggage. Below is a workout plan and a list of simple (and quick) at-home workouts to help keep that body in check throughout the holidays so you can walk into 2021 feeling fabulous and ready to take on a new year. Cheers!
Workout Plan & Descriptions:
Monday - Workout 1
Tuesday - 30 minutes of cardio
Wednesday - Workout 2
Thursday - 30 minutes of cardio
Friday - Workout 3
Saturday - 30 minutes of cardio
Sunday - Rest or Yoga
*Repeat schedule for a total of 4 weeks!
28 Minute Interval Workouts (exercises below) - These workouts that you will complete three days per week are also known as AMRAP’s. AMRAP stands for “as many reps as possible.” Therefore, you are able to complete repetitions based on your own skill and fitness level. As the weeks progress, you will be able to complete more and more repetitions (I recommend recording your reps to see progress). As great as it is to workout at your own level, you are also responsible for challenging yourself and working to your max for the entire 28 minutes. This is a maximum intensity workout, meaning you must push yourself to the maximum limit to achieve best results. If you’re not breathing heavy or sweating, then you are not pushing yourself to the max. Work hard and you will see results! Note: I recommend downloading an Interval Timer app for your phone. It’ll notify you when it is time to rest and time to work. Some apps even sync your music to the timer! :)
Cardio Days - You will have three cardio days per week. You are able to choose whatever fits your fitness level, preference, schedule or whatever it is that determines your choice. Be smart with this. If you have a dog that requires nightly walking before bed, ditch the Ugg boots and throw on some sneakers to count this as your cardio! As long as it is a minimum of 30 minutes, it doesn't matter what exercise you choose! Be sure to toss some pep in your step and make sure that heart rate is up to achieve best results! Increase your intensity each weak as your endurance progresses (i.e. if you start out walking, gradually begin jogging and running).
Yoga (Optional) - This is completely optional, but highly recommended. One day per week, which in a typical workout would be a rest day, I’d like you to complete a very short and simple yoga routine. These simple poses will help with flexibility, muscular strength, relaxation, and will also help relax and clear your mind for the week. This routine can be as long or short as you want! It is just important that you find a quiet space to complete a few poses. My recommended routine is only 7 minutes and will be listed below.
Workout # 1 (repeat 3x)
1 minute on, 10 second rest (plug these times into your interval/tabata timer app!)
Burpees
High knees
Squat jumps
Push-ups
Bicycle abs
Plank jacks
Leg lifts
1 minute rest
Workout #2 (repeat 3x)
1 minute on, 10 second rest
Lunge jumps
Mountain climbers
Plank
Tricep Dips
Jump rope (high knees if you don’t have a jump rope)
V-ups
Crunches
1 minute rest
Workout #3 (repeat 3x)
1 minute on, 10 second rest
Alternating scissor abs
Half burpees (push-up position, jump feet in to a squat and back out)
Squats
Oblique (Russian) twists
Push-ups
High knees
Plank jacks
1 minute rest
Yoga Routine (Optional)
Forward bend (30 seconds)
Downward facing dog (30 seconds)
One legged downward facing dog (alternate legs - 30 seconds each leg)
Camel Pose (30 seconds)
Child’s pose (30 seconds)
Warrior I (30 seconds)
Warrior II (30 seconds)
Warrior II (30 seconds)
Triangle pose (30 seconds each side)
Standing (Tadasana) Pose - slowly raise arms out and over your head while breathing in and slowly bring arms back down as you breathe out. Continue this for about 2 minutes
There you have it! Make a plan to start. Get motivated. Find a good playlist. Get moving. Most importantly, enjoy your holidays guilt-free!