Coppell Fitness – Christmas Week Workouts

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Dec 23

Coppell Fitness – Christmas Week Workouts

If you are traveling for Christmas break here is a number of different workout ideas if   don’t have access to weights or other equipment. Rather than foregoing exercise altogether, I recommend a few short high-intensity workouts and a longer run, swim, or walk to keep you feeling great and offset a less than stellar diet while traveling. I know it’s really hard to stay on track when traveling, so we encourage our clients to do their best to at least eat lots of veggies, lean proteins, and fruits and drink 4 liters of water per day.

I have put a number below but here are 5 workouts for this week

Monday
10 Minute warm up
5 Rounds for time – Post your total time to our Facebook Fan Page for the workout
15 Pushups
20 AirSquats
25 Star Jumps

10 Minute cool down stretch

Tuesday
10 Minute warm up
5 Minutes of Core – Pillar Bridge, Glute Bridge, Left Side Pillar Bridge, Right Side Pillar Bridge and SLOW Mountain Climbers.
—Interval Cardio Circuits – 1 Min at your slow pace, 1 min at your medium pace and one minute at your fast pace. Repeat for 10 rounds or 30 minutes.
10 Minute cool down stretch

Christmas Workout Wednesday – Family Workout
It’s best to get in a quick 10-15 minute workout first thing in the morning.
Here is one that will give you a great workout in a short amount of time
Equipment you can use for weight – Gallon of milk, Kettlebell, dumbbells
Count how many total rounds you get in 10 minutes – Post on our facebook page
10 Sit Ups
10 Goblet Squats (hold weight in the center of your chest and perform squats)
10 Burpees

Thursday – Melt off those Calories with Cardio
5-10 min warm up walk/jog/run

Higher fitness levels – Sprints – 30 seconds hard  2 min rest – 30 minutes
Lower fitness levels – Go at your fast pace for 30 sec. then slow pace for 30 sec

5-10 min cool down walk/jog

10 minute cool down with plenty of stretching.

Friday
Boot Camp ABC’s – Use video below

ABC’s of being a Boot Camper

 Each partner will do either 10/15/20 of each exercise while the other one is resting

Air squats                Burpees           Crossovers              Dead Lifts

Easy jog                  Fast Bicycles   Golf swings              Heel Taps

123 Inside knee         J Jacks            Kick planks              Log jumps

Mtn Climbers           KNee pulls       Overhead squats     Push ups

obliQue Reaches     Rev crunch      Star jumps               Thrusters

Upper cuts               V-sits               Walking lunges

Xtensions- Leg                        Yoga Press

Now catch some ZZZZZ’s
Click Here to PRINT THE ABC’s Workout

Going out of town for a week? Click here for workouts for a week.

Here are some body weight workouts you can try; some straight from my mind, some courtesy of CrossFit LA Blog:

  • 3 Rounds: 800m run, 50 air squats
  • 10 Rounds: 10 pushups, 10 situps, 10 squats
  •  5 Rounds: Run 200m, 10 squats, 10 pushups
  • 3 Rounds: Sprint 200m, 25 pushups
  • 5K run for time
  • Alternating Tabata (8 sets of 20 seconds on/10 seconds off) squats and Tabata pushups (8 full rounds of each)
  • 15 Rounds: 5 pushups, 5 squats, 5 situps
  • 10-9-8-7-6-5-4-3-2-1 sets of sit-ups with a 100 meter sprint between each set
  • 21-15-9 of squats and push ups for time
  • Run 1 mile for time
  • 5 Rounds: 3 vertical jumps, 3 squats, 3 long jumps
  • 50-40-30-20-10 tuck jumps, situps
  • 10 Rounds: 10 push-ups, 100m dash
  • 3 Rounds: 20 jumping lunges, 20 jumping squats
  • Run 1 mile, lunging 30 steps every 1 minute during the mile
  • Every minute on the minute for 5 mins: 25 situps
  • Every minute on the minute for 5 mins: 30 lunges
  • Every minute on the minute for 5 mins: 15 burpees
  • 100 burpees for time
  • 10 Rounds: Sprint 100m, Walk 100m
  • 100 push ups for time
  • 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups
  • 3 Rounds: 50 sit-ups, 400m run
  • 3 Rounds: 10 pushups, 50m walking lunges, 5 burpees
  • 5 Rounds: 5min walk, 5min run

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