Holiday Sweat-Fest

The Holidays are a festive time to enjoy reconnecting with family and friends, which is so important for our well-being and longevity. This time of year takes us out of our routines (which can be a good thing!) with travel, holiday parties, and the indulgences that accompany them. As a result, our fitness can find itself on the back burner.

Today’s workout is a versatile, full-body workout that can be whatever you need it to be for your circumstances and can travel with you. There are minimal and no-equipment options. You can make it as long or as short as you like - do the full four rounds for a 27-minute grind or a short and spicy version for 2 or 3 rounds. You can choose to push the intensity or make this a zone 2 recovery workout. Whatever you choose, this workout will give you what you need!

The strategy for approaching this workout is to utilize pacing the speed of repetitions to accumulate as many repetitions as possible. The challenge for this workout is to be working for the ENTIRE minute of each interval. There is a 1:00 rest interval after the 6 x 1-minute movement intervals.  The series is a total of 27 minutes. Alternatively, you could make this a HIIT workout by working for a high intensity for 30-40 seconds and reting for 20-30 seconds. 

Scoring: Record your APPROXIMATE reps per 1-minute round during your 1 minute of rest – not during the working rounds! … and if you don’t want to count and just stay in a mental zone, then no scorekeeping is necessary!

Warm Up

TABATA: 20 seconds of work/10 seconds of rest. (Total is 6 min, 4 rounds of these movements in sequence)

How to: Set your timer for TABATA 20 seconds of work/10 seconds rest for a total of 6 min. Perform the air squat for 20 seconds, then rest for 10 seconds, then 20 seconds of push-ups (easy option) and 10 seconds of rest, then the burpees and back to the air squat for a total of 4 rounds of the sequence of 3 exercises. **This is low to moderate intensity as this is your warm-up!

• Air Squat
• Push up
• Burpees

Movement Practice

Take 5-10 minutes to run through all the movements in sequence for 5-7 reps to find your options for the workout. Select easier options that you can sustain for the entire minute. You will use pacing to control speed and level of fatigue. For the thrusters, shoot for 15-20 repetitions at a slower pace using a lighter weight. If this is not accessible to you, substitute air squats. The goal is to move smoothly from one movement to the next as each minute turns. You get a rest for 1 minute after each round of the 6 movements.

Workout

4 Rounds (Short on time? Reduce the rounds to 2 or 3)

• 1:00 Dumbbell or Barbell Thruster (Option: Air squats if no access to weight)
• 1:00 Ab mat sit-up (Option: If no ab mat, sub a V-UP/Knee-up option, or a traditional sit-up with knees bent and feet anchored)
• 1:00 Weighted good mornings (Option: Hold a dumbbell, plate, or another household object to your chest if no barbell)
• 1:00 Walking or stationary alternating lunge
• 1:00 Burpees
• 1:00 Plank hold (watch the video and choose your option)
• 1:00 rest

Score = total number of reps:

Cool Down

However you choose to do this workout, cooling down is essential for the recovery of the mind and body. Get a quick stretch with this 12-minute lower back and hip release

Needing a yoga recharge today instead? Try this 30-minute Power Yoga class from 5 Parks #dontskiptheyoga