Ahhh…the holidays. Seems like just yesterday us fitness professionals were posting things like “get your abs ready for summer!” and now look at us, advising you on how to navigate the holidays without gaining the “usual 7-10 pounds”.
First, let me clear up one point. The average person does NOT gain 7-10 pounds over the holidays. That’s just fitness industry malarky. Malarky I tell ya! The average person MAY put on 1-2 extra pounds that they will probably lose once they resume their normal eating pattern. Our bodies love to maintain status quo. Just like I’ve warned, a drastic low-calorie diet will cause your body to crave fatty foods and make you put some weight back on. On the other hand, a diet that includes a little Piecaken will cause your body to adjust in a similar way, preventing you from gaining too much weight.
And if you regularly work out, you most likely won’t even have to worry about the one extra pound. When you weight train, there’s a chance the extra calories from your holiday indulgences will go towards muscle growth. Biceps for Christmas, anyone?
Work out for 20 minutes, feel good all day
What can be annoying during the holidays is the utter lack of time to get any exercise done. This is why I’ve created a quick little 20 minute workout that you can do anywhere, any time and feel like a champion. And I mean anywhere. I only picked exercises that fit on a yoga mat, which is about all the space I have in my apartment to workout.
20 Minute Holiday Workout
1:00-3:00 Warm up with with a circuit of jumping jacks, inch worms, and butt-kicks. Do at least 5 warm up push-ups.
3:00-4:00 Forward lunges in place
5:00-6:00 Alternating side lunges
6:00-6:30 Side plank with hip drops-right side
6:30-7:00 Side plank with hip drops-left side
7:00-8:00 Lunge jumps (see video below)
8:30-9:00 Mountain climbers
9:00-10:00 In and Out Squat jumps (see video)
10:00-17:00 Repeat minutes 3-10
17:00-18:00 Leg raises
Here’s a quick video just to show you the jumping exercises. For lunge jumps, take the time to sink down low, then spring up and change feet quickly. Both squat jumps and lunge jumps should end in a soft landing.
Let me know if you try this workout at facebook.com/blitzyourbody
You can also always email me with questions @firstname.lastname@example.org!