Remember to always warm up and cool down. You can also add some core work in the off-day cardio to get more time in. We also suggest you try getting in some extra core exercises in with your off-day cardio. You will benefit just by doing the 5 exercises we have put on the ab page of the Get You In Shape Program.
The key to the next 2 weeks is doing SOMETHING. Many of you will have some extra time so I have basically made a lot to choose from. Some are short, some are longer.
If you want to stay accountable, post what you did in the comments.
Tuesday December 20th –
inside
30 second jumping jacks
30 Rest/walk in place
30 Seconds cliff climbers (knee raises and arms raises at the same time)
30 Sec Rest/walk in place
30 Sec Jump Squats (quick jumps or on toes)
30 Sec Rest/walk in place
30 seconds knee pumps
30 Sec rest/walk in place
30 Sec other side knee pumps
30 Sec Rest/walk
Repeat for 30 minutes
Outside or in a gym
20 Second bursts (fast pace or sprint) 40 Seconds slow (walk or rest)
Repeat for 30 minutes
Holiday Workouts.
We suggest you make sure you have a watch with a timer so you can get the most out of the workout. We also made the exercises simple and basic as most of you know them. Feel free to change the rep count, modify, or alternate the workouts.
Workouts you can do while you are off. Again, you can just pick pick from a list and based on how much time you have, you can choose more than one.
3 Rounds For Time: Run 2 minutes then complete 50 Air Squats
10 Rounds For Time: 10 Pushups 10 Sit ups 10 Squats
3 Rounds For Time: Run 200m 25 Pushups
For time– 25-20-15-12-10- 8-6-5-4-3-2 sets of Push-ups and a 100 meter sprint between each set. So the first set you set you complete 25 pushups run then second round 20 push ups until your last set,which is 2
For Time – 100 Walking Lunges, 80 Jumping Jacks, 60 Push Ups, 40 Rows w/db (see page 34 in GYIS Program), 20 Burpees
For Time – 100 Burpees
For Time – 250 Air Squats
Workout of the Day (Need a curb or something to step on)
5 Rounds for time
50-40-30-20-10 REPS (they go down each round)
Jump ups or Step ups
Sitting Knee ups
Jumping Jacks or Jump Rope in Place
Walking Lunges (w or w/o weights)
Interval WOD’s
Workout #1
4 Rounds – Rest 3 minutes in between each round
Run Somewhere and back
10 Push Ups
10 Air Squats
20 Bicyles (10 each leg)
Rest 3 minutes. Complete 4 rounds
Workout #2
5 Rounds – Rest 2 minutes after each round.
5 Burbees
10 Front Squat (put DB on shoulders and perform a squat)
15 Log Jumps (like jumping over a log- you can jump or skip)
Rest 2 minutes after each round. Complete 5 rounds
Workout #3
1 Min Plank hold (push up position Hold)
1 Min Bottom of a squat hold (you can hold onto something)
Sprint somewhere and back (try to keep it 1 min)
Rest 1 min.
Repeat 15-30 min
Workout #4
4 Rounds – Rest 3 minutes after each round
Suicide (like we do with cones in the gym or on basketball court)
15 Pushups
20 Walking Lunges (10 each leg)
Rest 3 min.
