Your holiday day is upon you and I know many of you are getting ready for a day of fun and memories. I also know that many of you are like me and enjoy squeezing in a workout along with your holiday fun.
I have pulled together some bodyweight workouts that you can do with no equipment, so that whether you’re at home, visiting family or travelling…you can get in a good sweat. I encourage you to recruit your family and friends to workout with you so everyone can have a healthy start to the day!
Training outside of the gym forces you to get creative with your exercises, keeping the workout fun and your muscles guessing. Plus, you can still enjoy your surroundings and not lose any of your holiday scenery with these great exercises!
How to: Complete as many rounds as possible of the following circuit in 15 minutes.
Mountain Climber:
Do 20 Mountain Climbers:
How to:
- Begin in high plank position, then bring your knees into your chest one at time as quickly as you can.
- Continue for all reps.
Plyo Skips:
Do 20 Plyo Skips (10 each leg):
How to:
- Starting from standing on one leg, bend your standing leg then explode straight into the air, swinging your arms for momentum.
- Land and immediately repeat.
- Perform all reps on one side, then switch legs and repeat.
Pistol Squats:
Do 10 Pistol Squat (5 each leg):
How to:
- Begin standing on one leg with your other leg extended straight out in front of you.
- Bend your standing leg and push your hips back, then slowly lower into a squat, keeping your other leg straight out in front.
- Extend your leg to return to the starting position, then repeat.
- Complete all reps on one side, then switch legs and repeat.
Modifications:
Make this move harder by holding the foot of your extended leg throughout the movement (as shown). Make this move easier by simply performing deep squats with both feet planted.
Single-Leg Push-Up:
Do 10 Single-Leg Push-Up (switch legs each round):
How to:
- Begin in a high plank position and raise one leg off the ground.
- Perform a regular push-up, allowing the lifted leg to raise up behind you.
- Return to the starting position without letting your foot touch the ground.
- Repeat for all reps.
Single-Leg Deadlift:
Do 16 Single-Leg Deadlift (8 each leg):
How to:
- Begin standing with your weight in one leg.
- Hinge at the hips to lower your torso as you also raise your free leg straight out behind you until you feel a stretch in the hamstring in your standing leg.
- Raise back up to the starting position and repeat.
- Complete all reps on this side, then switch legs.
Twisting Knee Raise:
Do 10 Twisting Knee Raise:
How to:
- Begin standing, facing forward.
- Raise one knee as high as you can in front of you while rotating your upper body towards that leg.
- Return to the starting position, then raise the opposite knee and rotate in that direction.
- That’s one rep.
- Continue for all reps.
Starfish V-Up:
Do 10 Starfish V-Up:
How to:
- Begin lying on your back with your arms out to the sides.
- Simultaneously raise one leg and your torso, bringing the opposite hand towards your foot.
- Lower back down and repeat with the other leg and arm.
- That’s one rep.
- Continue for all reps.
