The season can be overwhelming for your fitness goals. There is no need to have the holidays derail your fitness plans--you do not need cake and cookies to have a good time this holiday season, and you do not need to have hours to dedicate to the gym.
Here are 12 quick exercises that will help you keep your fitness goals in check this holiday season, even if you are feeling a little rushed.
"Treats seem to be available everywhere and with so many special holiday activities, it is easy to let your workout time slip.
On the First day of Christmas, my trainer gave to me 1 minute of jumping rope.
Jumping rope is a great total body workout and it increases speed and agility. It is the perfect way to get excited about staying fit this holiday season. It might not seem like a lot, but a full minute of jumping rope (without stopping) will leave most people sweating all over. Jumping rope is a great activity because you can cater it to almost any fitness level.Those who are very fit can jump fast with both feet. Those who find that too challenging can do an alternate jump (where you jump with one foot at a time) which is not as athletically challenging.
On the second day of Christmas, my trainer gave to me 2 minutes of downward dog.
Downward dog is a common yoga strengthening and stretching exercise. It stretches the whole back of your body (shoulders, legs, back). Yogis assert that it can relieve fatigue and rejuvenate the body (and who does not need rejuvenation this season). It is also great for building strength.
It might look simple, but 2 minutes of downward dog will leave even the strongest among us shaking. If you need to take a break during your 2 minutes, pull back into child’s pose and count to 10 before you get back into downward dog.
On the Third day of Christmas my trainer gave to me, 3 minutes of running squats
Squats are a great way to build strength, and running squats are even better. You will get your heart rate up and you will not need any equipment to do it. To do this exercise find yourself a little bit of space.
Begin by putting your feet shoulder width apart. Step outward with your right leg and go straight into a squat (the deeper you go, the more challenging). Now, bring your feet together and run in place for 3 steps. Step out with your left foot and go into a squat. Bring your feet together, and run in place for 3 steps. Repeat for 3 minutes.
On the Fourth Day of Christmas my trainer gave to me 4 sets of an arm series
Most cardio work focuses on legs and it is easy to forget that we need to work our arms too. Today do 4 sets of 10 reps of bicep curls, triceps lifts, and shoulder raises.
On the Fifth Day of Christmas my trainer gave to me 5 sets of walking lunges
Lunges are a great way to get your leg lifting in. They are very effective and do not require any equipment. Start at one end of the room. Starting with your right foot, step down into a lunge. Bring your left foot up to meet you right, and step forward with your left foot into a lunge. Walk all the way across the room...5 times. You will feel it.
On the Sixth Day of Christmas my trainer gave to me 6 box jumps
Our bodies were made to run and jump. The older we get, the less we practice those skills. Find a step size that you are comfortable with; some people can jump up onto a chair from the floor, some can jump onto a step, and some can jump over a door jam.
Even if you are just jumping onto level ground, this is a great exercise--do 6. Be sure that you are wearing support shoes because jumps can be hard on the ankles and knees if you are not used to them.
On the Seventh Day of Christmas my trainer gave to me, a 7-minute full-body workout
The 7-minute workout is a scientifically designed workout that consists of 12 exercises, each done for 30 seconds, which is said to work every muscle in your body. There are lots of apps, youtube videos and guides to find online. Search for one that works for you and get working.
On the Eighth Day of Christmas my trainer gave to me 8 reps of chair dips
Chair dips are a great way to work your arms. Simply sit at the edge of a chair with your hands close to your hips. Place your palms on the chair with your fingers pointing toward the back of the chair. Scoot your bum forward until it is off the chair and you are supporting yourself with your arms. Now dip as low as is comfortable and come back up. Do 3 sets of 8 reps.
On the Ninth Day of Christmas my trainer gave to me 9 (x10) seconds of push-ups
See how many push-ups you can do in 90 seconds. For a real challenge do it twice and see if you can beat your first number.
On the Tenth Day of Christmas my trainer gave to me, 10 minutes of cardio dance
You can either look for a youtube video to help you out, or you can just turn up your speakers loud and dance your heart out. Dance works all kinds of muscles and will really get your heart pumping. Strap on your running shoes and dance away, you may also find that dancing clears the mind and relieves stress.
On the Eleventh Day of Christmas my trainer gave to me 11 sets of stairs
If you do not have stairs in your house, find a building close by that has some (indoor or outdoor). Up and down 11 times is sure to leave you hot and sweaty.
On the Twelfth Day of Christmas my trainer gave to me 12 burpees
The burpee might just be the most dreaded and loved home workout tool. It uses all kinds of muscles and gets your heart pumping. If you not up for jumping into the plank position, just step back and step forward. Burpees are a little higher impact than they look so be sure you are wearing your. athletic shoes.
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