The No-Time Holiday Workout

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With little free time to yourself this upcoming holiday season, and lots of family holiday activities, most people can still find 10 minutes to squeeze in a short workout. And actually, that’s plenty of time to rev up your metabolism and keep you lean.

Between unavoidable office parties and family get-togethers, it can be hard to stick to your normal training routine. But with this quick 10-minute routine, you can prepare for a more effective game plan. And if you find extra time, you’ll find additional benefit by repeating the workout twice!


Directions for your workout:

1. See moves below
2. Do 15 reps of each move, and build to 25. You’ll be thankful come New Years! 🙂


1. Rear dip lunge with tricep kickback

lunge-with-tricep-kickbackHow to do it:

  • Holding a dumbbell in each hand, step your left foot directly behind you, taking a wide stance, and bend your legs, lowering your torso down into a lunge. Be sure and maintain that core stability to prevent injury.
  • While in lunge position, keep your shoulders over your hips, back knee slightly bent, front knee in alignment with your front toes, shoulders back and down.
  • Feel your weight in your right (front) heel as you push yourself to standing.
  • As you return to standing, do a tricep kickback: Reach your arms back behind you and extend, feeling a squeeze in the tricep.

2. Spiderman

spiderman

How to do it:

  • Start with a basic squat: Standing with legs slightly wider than hip-width apart, lower the hips down toward the floor into the squat position.
  • As you’re squatting down, reach the right hand toward the floor and the left hand up toward the ceiling.
  • Press yourself back up to standing, and then repeat on the other side: Left hand reaches to the floor while right hand reaches toward the ceiling.

3. Squat with bicep curl and overhead press

squat-with-bicep-curl-and-overhead-press

How to do it:

  • Holding a dumbbell in each hand, start with a squat: Engage your core as you slowly lower the hips toward the floor as if you’re sitting back into a chair. Sink down low, forming a 90-degree angle with your lower body and the floor, but make sure your knees never jut forward past your toes. Keep your weight in your heels, shoulders down and relaxed, chest up, and eyes forward.
  • As you push back up to standing, do a bicep curl, bringing both weights up toward your shoulders. Be sure to feel a squeeze in the front of the arm to make sure you’re getting the most out of the move.
  • At the top of your bicep curl, rotate the dumbbells until your palms face forward. Then push the weights up into an overhead press.

4. Single leg deadlift with row

single-leg-deadlift-with-bent-over-row

How to do it:

  • Standing with a weight in each hand, put your weight on one leg, leaving the other leg slightly bent behind you for stability.
  • Keeping your core engaged, back flat and chest forward, slowly lower the upper body down toward the floor, lowering the weights toward your shins. Keep your core tight and back flat throughout the movement. Feel a stretch in your glutes and hamstrings as you near the bottom of the move, and drop your upper body parallel until it’s parallel to the floor.
  • As you lower your torso toward the floor, do a row with the dumbbells: Squeezing your shoulder blades together, bring the weights up and back until your arms form a 90-degree angle, keeping the weights near your ribcage.

5. Curtsy squat with cross punch

curtsy-squat-with-cross-punch

 

How to do it:

  • Rest dumbbells on your hips as you place your left foot behind you. Instead of stepping directly back, the left foot should move diagonally back, with the back knee bending down directly outside the right foot.
  • Fire up the core muscles as you squat down with the right leg, feeling the emphasis on your right glute (weight placed firmly in the right heel) as the left foot lightly supports you.
  • As you return to standing, bring the left foot forward, landing with a wide stance.
  • Punch the right hand across your body, toward the left wall, allowing your right foot to rotate as your torso twists to the left, engaging your right glute.

6. Side crunch

SIDE-CRUNCH

 

How to do it:

  • Start lying on your side, with your bottom leg bent and top leg stretched out long. Extend your bottom arm out on the floor directly in front of you, using that hand as a stabilizer.
  • Reach your top arm straight overhead, and lift the top leg off the floor using your oblique.
  • Lift your top arm and leg off the floor toward each other, squeezing the top oblique throughout the movement.
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