Welcome to the latest edition of Workout Wednesday when each week I share a new running or strength training for runners workout, Lately, I've been on a holiday-theme kick. While some people are putting up lights and trees, I've been decorating my blog with holiday workouts and articles. Last week we did the Turkey Burner treadmill workout and the week before I shared all my holiday workouts from last year.
Today's workout is the Holiday Hustle. No time to workout? No Gym? No equipment? No problem. This no-excuses full body workout takes just eight minutes and you can slide the couch out of the way and do it in your living room. You don't need a lot of space or time to get this workout done.
It's perfect for those busy days this holiday season when you think you don't have time to workout. An eight minute workout is still better than an hour long workout that you intended to do, but never got around to it. Get it? Something is better than nothing.
If you have some time then maybe run through it twice for a total of 16 minutes or go crazy and do three sets for 24 minutes. You don't even have to do them all at once. Do it in the morning and then again in the evening. The idea is to do something when you think you don't have the time to do anything. No excuses for this one.
Grab a timer or download an interval app on your phone and let's get started.
The Holiday Hustle No Equipment No Excuses Workout. Download a printable PDF of this workout. Save to Pinterest for later.
There are four circuits in the holiday hustle workout. Each circuit consists of two strength moves and a cardio move. Perform each exercise for 30 seconds with no rest between exercises followed by 30 seconds of rest before moving on to the next circuit. You want to move quickly through the exercises while paying attention to proper form.
HOLIDAY HUSTLE: CIRCUIT ONE
ALTERNATING BACK LUNGES
With your feet hip width apart and your toes pointing straight ahead, take a large step backward with your right leg, so your right knee almost touches the floor and your left leg lunges at a 90 degree angle. Do not allow your left knee to move forward past your toe. As you lunge back lift both arms straight in the air in line with your ears. Push back up to starting position and lower your arms. Alternate sides for 30 seconds.
WALL SIT
Stand against a wall and lower your body to a squat position so that your thighs are parallel to the floor. Keep your back straight, your core engaged and your arms pressed into the wall. Do not rest your hands on your knees or lean forward. Hold in the low position for 30 seconds. (If you can't hold for 30 seconds straight, break it up into 3 sets of 10 seconds or 2 sets of 15 secs with short breaks in between.)
JUMPING JACKS
Just like in gym class (sorry to bring back bad memories...what? just me?) Keep your arms as straight as possible. Perform 30 seconds of jumping jacks to get your heart rate up.
Rest for 30 seconds before moving onto the next circuit.
HOLIDAY HUSTLE: CIRCUIT TWO
CHAIR BACK INCLINE PUSH UPS
Push a chair with a medium to high back up against a wall for stability. With your body in a straight line from your shoulders to ankles and your core engaged get in the standard straight arm plank position with your hands gripping the top of the chair. Bend your arms to lower your chest towards the chair. Straighten your arms to press back up to starting position. Repeat for 30 seconds.
CHAIR TRICEP DIPS
Push the back of your chair against the wall for stability. Sit in the chair. Move your body forward so you are holding yourself up on the front edge of the chair with your arms straight while keeping your back close to the chair. Slowly bend your elbows to lower your body in front of the chair. Elbows should point directly behind you, not out to the sides. Straighten your arms to return to the starting position. Repeat for 30 seconds.
HIGH KNEES
Stand up straight with your feet hip width apart. Jump from one foot to the other while using your core to lift your knee to hip height. Swing your arms with each rep. Touch the ground with the balls of your feet quickly moving back and forth between legs for 30 seconds.
Rest for 30 seconds before moving onto the next circuit.
HOLIDAY HUSTLE: CIRCUIT THREE
SQUATS
Start with your feet hip width apart, your toes pointing forward, your back straight and chest up. Push your hips back and lower your body until your thighs are parallel to the floor (or as low as your flexibility allows) like you are sitting in a chair. In the low position engage your core, squeeze your glutes and push up to standing while putting your weight into your heels. Repeat for 30 seconds
ALTERNATING STEP UPS
Stand facing the chair. Starting with your right leg step up on the bench pressing your weight into your heel. Lift your left leg off the ground and drive your knee up towards your chest then rest your left leg on the chair. Step your left leg back to the ground, followed by your right leg. Repeat on other leg. Repeat for 30 seconds
BUTT KICKS
Stand with your feet shoulder width apart and feet pointing straight ahead. Jump up and kick your right heel to your butt, then your left, while being careful not to arch your back. Move quickly, land softly on the balls of your feet and repeat for 30 seconds with control.
Rest for 30 seconds before moving onto the next circuit.
HOLIDAY HUSTLE: CIRCUIT FOUR
ELBOW PLANK
Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core (brace your stomach like someone is about to punch you). Hold it tight. Be careful not to sink your hips or raise your butt in the air. Do not clasp your hands in front of you. Keep your neck neutral. Hold for 30 seconds. If you can not hold for 30 seconds, break it up into two 15 second reps or three 10 second reps. More tips on proper form on planks in this blog post.
ALTERNATING SIDE PLANK
With a straight arm lift yourself up into a side plank position. Your shoulders should be stacked directly over your wrists so that your arm is straight up and down (not at an angle). Don't allow your hips to drop. Lower yourself to a straight arm plank with both arms on the ground then switch to the other side. Repeat for 30 seconds.
MOUNTAIN CLIMBERS
Start in a straight arm plank position with shoulders directly over wrists. Bring one knee up to the chest, then jump back to plank position and repeat with opposite foot. Move as quickly as possible while keeping your core engaged and back straight. Repeat for 30 seconds.
Rest and repeat!
No time to exercise? Give this holiday hustle workout a try and let me know how it goes.
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