The holiday season is in full swing, and with that comes all of the food and drinks. During this time, it’s easy to ditch your regular wellness routine. Festive happy hours often take priority over wall sits… we totally get it!
But with less free-time than usual, it’s still possible to stay in shape this month, which is why we put together this 30-minute at-home workout that will leave you sore in all the right ways.
All you need? A floor and a wall.
30-minute holiday workout
Push-ups: 1 minute
-Place your hands under your shoulders and bring them each two inches outwards.
-Take five seconds to lower your body down and a full five seconds to bring it back up. Keep your core tight and stable at all times.
Modification: do the same thing with your knees on the ground if a full push up is above your level.
Full Planks: 1 minute (Do not drop down from push-ups, go straight into this)
-Place your hands under your shoulders with your elbows slightly bent.
-Keep your hips slightly up and in a flexed position.
Push-ups: 30 seconds
Full Plank: 30 seconds
Air Squats: 90 seconds
-Place your feet shoulder width apart with your should arms straight out in front of you
-Bend your knees until at 90 degrees and hold slowly come up and down 2-4 inches and repeat.
Lunges (Right Leg): 1 minute
-Place one leg in front of the other and squat down into a deep lunge so that your front leg is at a 90 degree angle.
-Keep your front knee right above your ankle at all times
-Keep your back foot on it’s toes at all time
-Slowly lower and raise your back leg 2-4 inches and repeat.
Air Squats: 1 minute
Lunges (Left Leg): 1 minute
Supermans: 90 seconds
-Start on your stomach. Pinch between your shoulder blades together and lift your arms up about 6-10 inches off the floor.
-Keep your spine straight by looking into the ground.
-Slowly lower your body down to the ground once you touch come back up 6-10 inches hold and repeat.
Push-ups: 45 seconds
Wall Tricep Extensions: 1 minute
-Find a wall with plenty of room around it
-Stand facing the wall place your hands against the wall keeping your elbows in
-Take three steps away from the wall
-Slowly (about 5 seconds) lower your body, just before your elbows touch the wall, then slowly (about 5 seconds) bring your body back up.
– Repeat
Wall Squats: 90 seconds
-Lean against the wall with your feet in front of you.
-Squat down so that your knees are at a 90 degree angle
-For the last 20 seconds, raise your toes once inch off the floor
Glute Bridge: 2 minutes
-Lay on your back with your arms by your sides, place your feet flat on the floor so your knees are bent.
-Push through your heels and bring your hips to the ceiling, squeeze your glutes.
-Slowly bring your hips back down to the floor, touch the floor and slowly come back up.
-After the first minute, keeping your hips to the ceiling, bring your feet closer together, lift one leg up and squeeze the glute. (Each leg for 30 seconds)
– Repeat
Plank: 30 seconds right into push-ups for 30 seconds Do not drop down in between!
Lunges (Left): 45 seconds
Wall Tricep Extension: 1 minute
Lunges (Right): 45 seconds
Wall Squat: 1 minute
V-Ups: 1 minute
-Put your feet in the air with your legs almost straight.
-Lift your shoulder off the ground, crunch up to your ankles,come back down just before your shoulder touch.
-Repeat
>Oblique Heel Touch: 1 minute
-Lay on your back on the floor with your arms by your sides
-Lift your legs up to 90 degrees.
-Lift your shoulders off the ground, with your right arm crunch to the right and touch your heel, now with the left arm crunch and touch your heel.
– Repeat
Ass to Grass Plank: 1 minute
-Get into the forearm plank position
-Twist your core and touch your hip to the floor, then twist and touch the other hip to the floor.
-Repeat
Butterfly/Starfish: 1 minute
-Lay on your back
-Spread out your arms and legs (for starfish) or spread your arms out with your legs straight (for butterfly)
-Bring your elbows and knees so the touch
-Repeat
