Holidays are here with all their usual busyness. These fast, fun workouts will keep you fit and ready to tackle decking halls and roasting chestnuts.
The holidays are rapidly approaching and along with it comes travel, family, food, and a lot less time to work out. Weed out some time between football games, playing with the nieces and nephews, and eating heavy holiday meals to keep your fitness game with this TRYMFit workout. Tim McComsey makes it fun, fast, and easy to keep your gains on track with a muscle-building, fat-blasting full body workout that you can do anywhere: from the hotel gym to your mom’s basement.
Why is a full body workout perfect for your week away from the gym?
- Completing a high intensity full body workout limits the time you spend training but ensures that you are still challenging the body and blasting calories.
- Changing your routine up will cause muscle confusion and allow for larger gains and an increase in your metabolism.
- Hitting each muscle group at once rather than isolating them throughout the week, you will also recover fast enough to hit the same workout again the next day or the day after.
- Having a new routine that might vary from what you usually do makes it much more fun to get a sweat going and keeps things interesting. Especially when you’re on vacation.
After you’ve warmed up fully, complete each circuit for a total of three times before moving on to the next. If you don’t have access to weights but want more than bodyweight, get creative and use items laying around like laundry detergent or canned food items!
5 minutes jogging on the treadmill—Incline 3% (but good old fashion pavement works too if you don’t have access to a treadmill).
- DB or Bodyweight Forward Lunges—3x15
Step forward into a lunge, ensuring that the front knee doesn’t extend beyond the front of your foot. Press up to standing, and alternate legs until you’ve completed 15 lunges on each side.
- Push Ups—3x15
Stick with a regular pushup or if you’re looking for more of a challenge, try a decline pushup with your feet on a bench or chair.
- Plank Holds—3x60 seconds
Find a plank position on your forearms or hands and hold the core tight for 1 minute. To add to the challenge of this exercise, try lifting one leg at a time, alternating until your timer says stop!
- Lateral Bench Hops—30 total
Grab a bench with both hands with your feet together on one side. Tighten through your core and hop from one side of the bench to the other without stopping in between.
Rest 45 seconds
- Single Leg DB Deadlifts—3x15 per side
Stand up tall and shift your weight onto one leg. Keeping your balance, hinge from the hips coming into a single leg deadlift.
- DB Renegade Row—3x10 per side
From a plank position with your hands on weights (if you have them), shift your bodyweight onto the left side and row the right arm up towards your right hip. Alternate between both sides for a total of ten reps on each side.
- Weighted Russian Twist—3x40
Sit on the ground and hover your heels over the mat. Twist through the obliques from side to side keeping your balance the whole time.
- Jump Squats—3x20
Rest 45 seconds
- All Around the World DB or Bodyweight Lunges—3x8 all around
Step to a forward 45 degree angle and into a side lateral lunge, straight into a reverse lunge 8 times before switching to the other leg.
- Single Leg DB Shoulder Press—3x15
Balance on one leg and complete a shoulder press. If you don’t have weights, balance on one leg, lean against a wall, and press off of it with the opposite hand.
- Bench Reverse Curl Ups—3x15
Lie down on your back and anchor your hands behind your head. Tuck your knees into your chest and slowly curl into a reverse crunch lifting your hips off of the bench with your core.
- Ice Skaters—3x40
Hop side to side about the distance of your height and reach for the ground on each side.