The holiday season can easily make you lazy. This is especially true if you spend days doing Christmas shopping and thinking about all the decorating you need to do, or you simply want to spend as much time with the family as possible. Therefore, you shouldn’t let the holidays mess your training routine up, and let you gain weight, but try to find time to work out at home. Even though you maybe don’t have the gym equipment, you can still incorporate a few exercises into your workout routine, and stay in shape during the holidays.
Walk out to shoulder tap
Stand with feet hip-width apart, and reach down to touch the ground. Try to keep your legs straight while walking your hands out to a high plank position. While at the position, tap your right shoulder with your left hand, and switch to tap the left shoulder with the right hand. Engage your glutes, abs, and legs, so your hips remain steady. Walk your hands back to your feet to stand up. For the best results, repeat the circuit at least twice for three total rounds.
Boat to side plank
Sit on a mat to prepare for the practice. Lean back about 45 degrees bringing your knees up into a tabletop position, while keeping your arms straight out by your legs. Stay in boat pose with knees bent. To hit a side plank, roll onto your left side. Legs should be out straight, elbow under your shoulder, thus creating a straight line from shoulders to hips all the way to ankles. Roll back onto your buttocks for the boat pose. Roll onto your right side afterward, to hit a side plank. Repeat, performing boat pose between each side plank.
Lunge to front pull
Stand with feet a little wider than hip-width apart, and toes pointed a little outward. Bring your arms straight up overhead, before lowering into a sumo squat, while pulling your elbows down and back by your sides. Stand back up, as you bring your arms overhead. Then, turn to your right bringing your arms down to shoulder height, then lower into a lunge, while keeping both knees bent to 90 degrees. Bring your arms overhead, as you slowly stand up. Repeat the turn and lunge, turning to the left side. Continue switching sides with a front pull between the lunges. To make your exercises more efficient and to prevent fatigue during your energetic workouts, grab True Protein supplements and add them to your everyday meals. Whether you decide to add them to your smoothie, or just take it on its own, you’ll notice much better performance, thanks to these all-natural supplements.
For initial position, keep your feet hip-width apart. Lower down into a squat. Your hips will go back and down, so try to keep your weight in your heels. Standing back up, bend your left leg behind you, kicking your heel toward your butt for a hamstring curl. At the same time, pull your elbows back at shoulder height for a high pull. Do the squat once more. Repeat the hamstring curl on your left leg, as you repeat the high pull. Continue switching hamstring curls, and adding a squat in between.
Lay on the ground, placing your feet shoulder width apart. Hold a dumbbell (or any weight that can imitate the dumbbell) in a comfortable position above your hips. Start lifting your hips straight up by pushing off your heels. For the most important part, pause shortly in the upwards position so you can squeeze your glutes together. Do 5 repetitions. Later, raise one leg in the air, and push off the opposite foot for 5 repetitions. This is called a Single-Leg Glute Bridge and it’s a great addition to glute bridges. Repeat on the opposite side for 5 repetitions.
Seated triceps dip
Since you’re on holiday, you’ll need to use your home as a gym, in which case sofa or a chair will be great companions to performing Seated Triceps Dip. For a starting position, find a chair and place it behind your back, while trying to hold on to the bench on its edge. Hands should be fully extended, separated at shoulder width. Extend the legs forward, bending them at the waist and keeping them perpendicular to your upper body. Inhale, as you gradually lower your body, bending at the elbows until you reach an angle slightly smaller than 90 degrees between the forearm and the upper arm. For the best results, try keeping the elbows as close as possible throughout the movement. Make you’re your forearms always point down. Using your triceps to bring your torso up again, lift yourself back to the starting position.
Commercial-break strength and yoga
Considering we spend a lot of time in front of our TV, watching football through the holidays, or holiday movie marathon, an easy way to stay active without going to the gym is to do some bodyweight exercises during the commercial breaks. Use strength and yoga movements to make the workout diverse. Run through each for 15 seconds without taking a break, which should last about 2:30 minutes. Some of the good examples are Side Plank Rotation Reach, Trikonasana, Downward Dog, Upward Dog, Lateral Skaters, Crab Reaches, Flutter Kicks.
Exercise with light equipment
Since you won’t be going to the gym while you’re visiting your family, make sure you bring your equipment with you, because staying in shape is highly beneficial for you. A jump rope can help you stay active at any given time of the day. Whether you want to squeeze some exercise time during commercial breaks, or you want to start your day with a morning workout, a jump rope will help you break a sweat. Bring your Pilates ball with you and don’t miss out on a single class, as you’ll be able to stretch and train anywhere in the house. If weights are too much of a weight for you to bring along, consider using bottles of water while you do our lunges, or even front pulls.
Working out is essential for your well-being, so don’t use the holiday season as an excuse to skip your workouts. Find time to break a sweat even while you’re at home, and you’ll avoid the chance of gaining weight during the Christmas holiday.
Last modified: December 21, 2018