I hope my US friends are recovering from any turkey comas suffered enjoyed over the weekend and that my other readers had simply a refreshing, fun, and beautiful weekend – whether you’re reading from Canada or Norway (hi!). 😉
We had a fun weekend around here in Calgary that included some good, hard workouts at home, whole wheat apple pancakes (Saturday morning breakfasts are the best!), some evening curling (my first time ever!), and some tree decorating, Christmas music, and cookies at the in-laws’ house!
It’s been maybe two weeks since I’ve posted my Holiday Challenge and first at-home bootcamp-style workout (did anyone try it? What did you think?). It’s time to change things up and keep your workouts fresh, so here’s a similarly structured workout to keep you on your toes!
Heart Pumping, Body-Blasting at-home Workout
[3 Rounds (roughly 20 min) with 1 min. break in between Rounds]
** you can also modify this to 30 sec. if need be, and every move can be made easier by walking through it, droppping to your knees, going slower, etc **
Jumping Jacks w/Ankle Touch: 1 min.
Begin with arms at sides and feet together. Do a regular jumping jack, jumping your feet out while simultaneously raising your arms overhead. As you return to your starting position, bend down, touching your hands to the outside of your ankles.
Bootstrappers: 1 min.
Place palms down in front of and squat with your bum touching your heels. Extend your knees while keeping your hands on the ground, finishing “up” in a pike position.
Flying Burpee: 1 min.
Start standing up, drop to a low squat and jump your feet out into a plank position (arms extended). Perform a push up, jump your feet back towards your hands and jump forward to complete the move. Repeat!
Side Plank Raises: 30 sec/side
Get in a side plank position with your hand directly under your shoulder and stack or spread your feet on the ground. Raise your hip up off the ground (your body weight is now entirely in your core and shoulder stabilizers with your arm supporting you), lower down, and repeat. Switch sides.
Mountain Climbers: 1 min.
Flip over on your stomach in a plank position, arms extended on palms. Jump one foot in towards your hands then switch feet, alternating at a fast pace.
Plyo Push ups: 30 sec – 1 min.
Assume a regular push up position (from your toes or knees or against an elevated surface like a counter top or wall). Perform a push up as usual but on the way up lift your body off the ground (like a clapping push up) and let your body return back to the ground or surface, “catching” yourself and repeating. These are aggressive, heart rate maximizing push ups that you can modify in any way – get to them!
Box/Stair Jumps: 1 min.
Last chance to get that heart rate up and use your major muscle groups! These are two footed jumps up a challenging height and are very mental – it’s hard for us to feel unsteady jumping with two feet at once no matter the height. Find a box or set of stairs (start with one, then try jumping up two, three, four stairs etc as you gain confidence) and jump up with two feet, landing in a semi-squat and standing up through your knees before stepping down. Repeat.
Whew! Lots of core work and cardio moments to get your heart rate up and use your major muscle groups in a well-rounded, functional way. If you can’t do 3 rounds then start with 1 and take breaks as needed, trying to minimize your breaks as you progress and improve. Remember, exercise is supposed to be hard (and fun!) in order for it to bring change. Keep your nutrition in check and enjoy healthy, real, whole foods and move when you can – stay on track to be a healthier YOU by January 1st and happy workouts! 😀
Live well and be well,