Winter break is a time for celebrating the holidays, reconnecting with friends and family, and taking a break from school. And even though it is super easy to make excuses for not making it to the gym – or for a run in below freezing weather – it is not an excuse to skip your workouts all break.
Exercising will help improve your mood, battle anxiety or any stress that may come along with the holidays, as well as help balance out that eggnog latte and cookies. I developed this workout in time intervals, so you can tailor it to your fitness level. No equipment is needed and you will get a good cardio and weight bearing exercise throughout this entire workout!
It’s only 26 minutes, but I swear it will kick your butt!
Jog in Place – 1 Minute
Jumping Jacks 1 Minute
Squats – 1 Minute
Stand with feet shoulder-width apart and arms by your sides. Squat down so thighs are parallel to floor. Keep weight in your heels, chest up and back flat. Squeeze your butt as you come up. Lower back into your squat and repeat.
Alternating Lunges – 1 Minute
In standing position, step your right foot forward and lower at the hips, bending both legs. Make sure knee doesn’t go farther forward then your toes. Come back to standing and switch sides.
Pushups – 1 minute
March – 1 Minute
Burpees – 30 Seconds
Start in push up position. Jump both feet in towards the hands. Jump up in the air return to squat position and jump back to starting position. Repeat.
Plank – 1 Minute
Start in push up position with hands under your shoulders. Hold the position, keeping core engaged and weight over your shoulders the entire time.
Alternating Lunges – 2 Minutes
Crunches – 1 Minute
High Knee Run – 30 Seconds
Recover – 1 Minute
Plank Walks – 1 Minute
Start in the plank position with abs tight. Bend one arm to bring the elbow and forearm to the floor and bring other arm down. Push back up to start position and repeat on other side.
Crunches – 1 Minute
Split Jumps – 30 Seconds
Stand with one foot in front of the other in a lunge position. Jump high and switch legs.
March – 1 Minute
Plie Squats – 1 Minute
Begin in a wide stance with toes out at a comfortable angle. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight. Push back to start without locking the knees.
Pushups – 30 Seconds
Knee Tucks – 30 Seconds
Start in push-up position. Jump both feet up towards your hands, keeping back flat and abs tight.
Side Plank – 1 Minute (30 Second each side)
Toe Touches – 1 Minute
Lie on your back holding your hands and legs straight up in the air. Using your abs, reach your hands towards your toes. Return to start position and repeat.
Mountain Climbers – 30 Seconds
Start in push up position, with your back flat, hips low and weight over your shoulders. Jump one foot up toward your hands, keeping your knee between your arms. Swap your feet back and forward as fast as you can without losing form.
Bicycles – 1 Minute
Lie on your back with fingers locked behind your head and elbows away from ears. Crunch the shoulder blades off the floor. Twist through the upper body and bend on leg to touch your elbow to the opposite knee. Repeat on the other side.
Hip Lifts – 1 Minute
Lie on your back with knees bent over and heels below your knees. Lift your hips as high as you can, squeezing your butt. Lower and repeat.
Crunch – 1 Minute
Pretzel Stretch – 1 Minute (30 Seconds each leg)
Lie on your back and bring your left foot to your right knee. Bring both legs towards your chest, reaching the left hand between the legs to interlock fingers behind the right leg. Switch sides halfway through your time.
Lower Back stretch – 1 Minute (30 Seconds each side)
Lie on your back with one leg straight and the other raised with bent knee. Bring the raised leg over to one side until it touches the floor, keeping shoulders on the ground if you can. Switch sides halfway through your time.
Total: 26 Minutes