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Santa Workout

Santa Workout | Pete McCall | Expert Articles | 12/23/2016

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Ho! Ho! Ho!

It’s that time of year—the sun is setting earlier, the weather is getting colder and we’re inundated with images of a jolly, plus-sized, full-figured red-and-white-clad man. As the temperature drops it can be tempting to forgo your normal fitness routine because the thicker, longer clothes of winter help keep you covered up. And then there are the common challenges of the holiday season, which makes maintaining your normal nutritional intake and workouts feel like an impossible task.

Don't let the cold weather or seasonal demands derail you from your hard efforts the rest of the year. If you don’t want to be mistaken for jolly old Saint Nick, this no-equipment necessary workout program can help you maintain your fitness and body weight, even if you don’t have time to make it to the gym.

This body-weight workout can be performed at home or in a fitness facility and requires no equipment. (Tip: Not having to switch between different pieces of equipment can help you save time at the gym). Do this workout three to four times a week between now and the 25th or get started on the 25th to get a jumpstart on any 2017 fitness resolutions you may have.

The goal of this workout is to do a high number of repetitions in a short period of time. Having a goal for performing a certain number of exercises in a workout can provide extra motivation. Start with 10 repetitions of each exercise for a total of 60 repetitions; complete the circuit five times for a total of 300 reps in the workout. Once you can do 300 reps in a workout, start adding one or two reps to each exercise and work up to doing 15 reps for each exercise, which equates to 450 reps per workout.

Santa Workout

Exercise

Tips

Reps*

Sets

Rest Interval

Hip hinge

Keep your spine long and push from your hips.

10

5

For best results, rest briefly (45 seconds or less) only after completing a full circuit.

Push-up

Push your hands into the floor to increase stability.

10

5

Slow-motion burpee

Squat down slowly, place hands on the floor and walk out to a high plank. Walk back and return to standing. 

10

5

Side lunge

Keep your feet parallel as you place your foot on the floor.

10

each leg

5

High plank with rotation

Keep body straight and turn the hips and feet together.

10

each arm

5

Bulgarian Split squat

Use a chair or coffee table to support your back leg.

10

each leg

5

Total Reps

300

 

 

*The goal for this program is to progress from 300 reps to at least 450 reps per workout. Tracking the total volume of a workout can help increase your engagement and motivation.