18 Dec Four Fast (and fun) Holiday Workouts
By Kati Terray, Master Instructor
The holidays are here! I absolutely love all the preparations, parties, celebrations and special activities that happen this time of year, but it can be hard to fit everything in and still have time to take care of yourself. I always feel even more festive and at my best when I am able to get in at least a few training sessions each week. When I’m busy I look for workouts that are total body, fast—and most importantly, fun.
Here are a few holiday-themed ideas to keep you moving this season, using a few different tools in addition to the ProBar, complete with videos you can reference:
If you’ve got just a single kettlebell and about 20 minutes, I’ve got you covered with a kettlebell complex:
Single Bell “Sleigh Bell” Complex
5 x Single Arm Row on the Left
5 x Clean on the Left
5 x Push Press on the Left
5 x Front Squat on the Left
5 x Single Arm Swing on the Left
Swing switch to Right and repeat the above sequence
Repeat the complex 5 – 7 times, resting 2 minutes or so in between complexes. A complex is a sequence done without putting the bell down in between exercises, but if this is too challenging, you could certainly rest in between each exercise if you need to.
2. If you are traveling this holiday season, lots of hotels have TRX Suspension Trainers, and if you have your own, it’s lightweight and easy to pack.
TRX “Reindeer Games”
5 x each side Mountain Climber
10 x Hip Bridge + Row
5 x each side Single Leg Pistol Squat (add a jump if you like)
10 x Tricep Extensions
10 x each side Sprinter Starts
Repeat for 5 – 7 sets. Try for minimal rest in between exercises, and rest about 2 minutes in between sets.
3. Bodyweight workouts are perfect for when you have no equipment around or have very little space… or when you just need to quickly get off the couch and move!
“Naked Noel” – Naked as in without using a weight 🙂
5 x each side Dying Bug
3 x each side Hover Plank (try to hold a few seconds on each side)
5 x Push Ups
10 x Squats
5 x each side Single Leg Hip Hinge with Hop
Repeat 5 – 7 times, resting as needed in between sets and reps to practice perfect form. You could always modify the planks to be regular elbow planks, bring your push-ups to an incline, and take the hop out of the single leg hip hinge if you need a less challenging version.
4. And last, but not least, of course we have a ProBar workout for you!
ProBar “Polar Express”
10 x Hollow Rocker
10 x Prone Press
5 x Sots Press
5 x each side Alternating Forward Rotational Lunge
10 x Bent Over “T”
Repeat for 5 – 7 sets with minimal rest in between exercises. Rest 2 – 3 minutes in between sets.
If you have access to kettlebells, TRX, and the ProBar Mobility System, you could certainly mix it up and come up with your own combinations. Have fun with it and you’ll be more likely to stay moving over the holidays!
In the meantime, enjoy your holiday season, and good luck toward a strong and healthy 2020!