The holiday season can often throw a wrench in your regular training routine, but if you’re concerned about losing the progress you’ve made, there are ways to navigate through it. Luckily, the holidays occur at the same time every year, which allows for some strategic planning to help you maintain your muscle gains.
The holiday season can be a busy time, making it difficult to find time to go to the gym. But that doesn’t mean you have to completely give up on exercising!
We have the perfect solution for you! A fast, convenient, no excuses, full body workout that can be done anywhere!
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Here is a gym-free at-home holiday workout that requires no equipment:
Warm-up: Start with 5-10 minutes of light aerobic exercise, such as jogging in place or jumping jacks. This will raise your heart rate and warm up your muscles.
Squats: Stand with your feet shoulder-width apart. Bend your knees and lower your hips as if you’re sitting back into a chair. Keep your chest upright and your weight on your heels. Do 3 sets of 12-15 reps.
Push-ups: Assume a high plank position with your hands slightly wider than shoulder-width apart. Lower your chest towards the floor, keeping your core engaged and your body in a straight line. Push back up to the starting position. If regular push-ups are too challenging, you can opt for kneeling push-ups. Aim for 3 sets of 10-12 reps.
Lunges: Stand with your feet hip-width apart. Take a large step forward with your right foot and lower your body until your right knee is bent at a 90-degree angle. Push back to the starting position and repeat on the other side. Do 3 sets of 10-12 reps per leg.
Plank: Assume a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to toe. Hold this position for 30-60 seconds, focusing on keeping your core engaged and your glutes tight.
Mountain climbers: Assume a high plank position. Bring one knee towards your chest and quickly switch legs, as if you’re running in place. Keep your core engaged and your hips stable. Perform this movement for 30-60 seconds.
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Burpee: Start from a standing position. Squat down and place your hands on the floor in front of you. Kick your feet back into a high plank position and quickly jump your feet back to your hands. Stand up and jump explosively, reaching your arms overhead. Repeat for 10-12 reps.
Cool-down: Finish the workout with 5-10 minutes of stretching, focusing on the muscles you worked. This will help prevent muscle soreness and promote flexibility.
Remember to listen to your body and modify any exercise movements as needed. This gym-free at-home holiday workout is a great way to stay active and maintain your health during the busy holiday season, without the need for any equipment or a gym.
