The holiday season is in full swing, and with that comes all manner of indulgent treats, delicious drinks, and the obligatory family drama…which invariably leads to even more eating and drinking.
Amidst the festivities (and chaos) of the holidays, training regimens and workout plans typically get thrown by the wayside, or at the very least severely disrupted compared to what they typically are.
That’s where this article comes in.
We’ve got the perfect at-home workout you can do this holiday season, no matter whether you stay home for the holidays or travel to visit family and friends!
Holiday Workout Considerations
Let’s be honest, during the holidays, you’re going to be a little more lax with your nutrition and training. Some of us may opt to say “F*** it” and go completely off the rails from our normal habits.
If that’s what you want to do, then enjoy to your heart’s content. At the same time, realize what may result from your decisions.
To help guide your workouts this holiday season, consider where you’ll be and what equipment may or may not be available where you’re traveling.
Will you have access to a full gym? Dumbbells? Bodyweight only?
Also, what are your goals during the holiday season? Are you trying to maintain, build muscle, or lose fat? The answers to these questions will help shape how to structure and organize your workouts and workout schedule.
With those considerations in mind, here are some example workouts to use this holiday season.
At Home Workout: Bodyweight Warm-Up
No matter what type of workout you’re performing -- muscle building, fat burning, body recomp, etc. it’s always a good idea to make sure that you’re body is warmed up…this increases muscle activation, blood flow, and joint/muscle activation.
Here’s a full body circuit we like to use prior to our bodyweight workouts:
- Jumping Jacks: 30 reps
- Bodyweight squats: 20 reps
- Push-ups: 10 reps
- Reverse lunges: 10 each leg
- Wall or Floor Angels: 10 reps
- Lying Hip Extensions (Glute Bridges): 10 reps
- Plank: 30 seconds
At Home Holiday Workout #1: Muscle Building
At home or on the go this holiday season, the same principles apply to building muscles -- apply sufficient amounts of tension to a muscle group for enough time, rest, eat, sleep, take your supplements, and you’ll get the results you want. You might even get some better results due to the increased amount of food you’re eating over the holidays.
One thing that may not be the same as your typical home workout regimen is the equipment you have access to. In fact, you may not have access to any equipment outside of a tree branch and floor.
Can you build muscle with bodyweight training?
The same principles apply…you just need to tweak your workouts to accommodate your lack of equipment.
Here is one of our favorite bodyweight workouts to build muscle:
- Pull Ups: 8-10 reps
- Walking Lunges: 20 reps/leg
- Push Ups (or Dips): AMRAP
- Sliding Leg Curls: 10-12
- Jackknife Sit-Ups (V-Ups): 15-20
Rest as little as possible between exercises. After one round is complete rest 90-120 seconds and repeat for 1-3 rounds depending on time availability and strength levels.
At Home Holiday Workout #2: Fat Burning (Conditioning)
Calorie-burning workouts (aka “fat loss workouts” or “conditioning workouts”) are incredibly easy to do when you’re traveling, even if you have no equipment. All you need to boost metabolism, crank up calorie burning, and kick start fat loss (or at the very least limit fat gain during the holidays) is your body, gravity, and Mother Earth.
Here’s a great no-equipment fat burning workout!
Perform each exercise for 30 seconds:
- Jump Squats
- Diamond Push Ups
- Seal jacks (or jumping jacks)
- Alternating Reverse Lunges
- Decline push ups
- Windshield wipers
- Jumping lunges
- T-Push ups
- Mountain climbers
- Speed skaters
After completing each round, rest for 60-90 seconds, and then get back to work!
Aim to complete the circuit a total of 4 times.
These are challenging workouts so don't forget to take a scoop of HyperMax-3D so you can perform to your MAX during the Holidays!