Holiday Workouts: At-Home & Travel Workouts You Can Do Anywhere

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Written By

Lauryn

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Expert Reviewed By

Dr. Lauryn Lax, OTD, MS

Dr. Lauryn, OTD, MS is a doctor of occupational therapy, clinical nutritionists and functional medicine expert with 25 years of clinical and personal experience in healing from complex chronic health issues and helping others do the same.

 

 

Round two of the holiday happenings is here.

 

Thanksgiving’s travels and festivities may have thrown your usual routine for a loop, and now Christmas week may find you traveling once more, packing in like sardines into Cousin Eddie’s house, or spending more quality family bonding time—and less you time.

 

The holidays come but once per year!
To keep you from going stir crazy though, here are some fun at-home workout ideas to mix things up, breed inspiration and keep to somewhat of a routine this week.

 

If you have a pair or two of dumbbells, kettlebell, yoga mat, and/or jump rope even better! If not there is plenty of sweat still to be had! All you really need is some sort of object for a couple of these—even a stone, a pan, or something with a little bit of weight. (Otherwise, get ready to get swole with lots of squats and push-ups coming your way! Bodyweight baby!).

 

(NOTE: Above all…with workouts this week, remember: balance and grace. Balance means allowing and structuring periods of lower intensity into your training, like holiday weeks happen to do; as well as grace with yourself if you are one to freak out about getting in—or not getting in—your workouts).

 

3…2…1…WOD on!

 

Bodyweight Workouts

Workout 1

8 Rounds:

20 Air Squats

30-Second Handstand Holds on wall (or max handstand pushups, toes/knees up on chair or box)

20 Lunges

20 Bear Crawl

+

Side Plank holds x 30-45 seconds each side x 3 rounds each side

 

Workout 2:

10 Rounds

100 m Sprint

10 Pushups

-rest on walk back to start-

+

100 flutter kicks

100 scissor kicks

100 leg lifts

 

Workout 3:

3 rounds of:
30 yard bear crawl
30 yard inch worm pushup
30 yard burpee jumps

(guesstimate yardage)

Followed by…

3 rounds of:
50 mountain climbers (each side counts as 1)
25 situps


Workout 4:

20-Minute AMRAP:

20 Air squats

20 Burpees

20 Push-Ups

+

3 Rounds

20 Russian Twists

20 Sit-ups

20 Toe-touches

 

Workout 5

Tabata Hollow body/V-up Holds

(20 seconds of work, 10 seconds rest x 8 total rounds)

+

Then…

7 Rounds for Time:

7 Handstand push-ups

7 squats

7 pull ups (or rows with weight/kettlebell or other object)

7 burpees

7 push-ups

7 sit-ups

7 knees to elbows

 

 

Workout 6

“The Murph”

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile run

 

Or, if running is not in your cards, try this one:

 

3-5 rounds:

50 squats

40 sit-ups

30 push-ups

20 sprawls

10 ground to overhead (use what you can find, like a rock)

 

Workout 7

6 Rounds For Time

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 Meter Run (.25 miles)

 

 Workout 8

Deck of Cards (Core Variation)

Take a deck of cards, shuffle. Face cards
are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. Choose any movement you like for each card. Here’s an example

Hearts – ­ burpees
Diamonds – mountain climbers
Spades – ­ squats/squat jumps
Clubs  -­ situps
Jokers – ­ Run 400m (or something challenging like 10 Mapmakers or 50 Weighted lunges, since Jokers are not common)

 

Workout 9

For Time (perform all movements with a broomstick/PVC pipe):

25 Back Squats

25 Front Squats

25 Overhead Squats

400 meter Run

25 Shoulder Presses

25 Push Presses

25 Push Jerks

400 meter Run

50 Hang Cleans

400 meter Run

50 Snatches

400 meter Run


Workout 10:

3 rounds of each circuit, for time
rest 60 seconds between circuits

Circuit 1:

20 Step-ups
20 Pushups
20 Lunges

Circuit 2:

15 Squat Jumps
15 Bench dips
60-seconds alternating leg lifts in plank position

Circuit 3:

60-Second wall sit
60 Bicycle crunches (30 each side)
30-Second side planks (each side) (intensify by raising top leg)

 

 

 If you happen to have gym access or be in a hotel with some equipment, here are a few more workout ideas…

 

Hotel & Simple Gym Workouts

Workout 1

5 Rounds for Time:

250 meter row or .25 Mile Treadmill run/run

10/10 Dumbbell Snatches (each arm)

20 Hand-release Pushups

 

Workout 2 (Weight or Bodyweight Style)

Tabata Party (Choose 4-5 Movements and complete each tabata before moving onto the next one; Tabata means 20 seconds of work 10 seconds of rest for FOUR minutes. Trust us it is a great workout. Push yourself hard it is a sprint.)

Dumbbell Thruster

Dumbbell Swing

Jumprope

Dumbbell Deadlifts

Jumping Lunges

Pullups/Rows

Pushups

Situps

Squats (with or without weight)

 

Workout 3

50-40-30-20-10

Kettlebell Swings/Kettlebell Swings (Or other odd object swing)

Double unders (or 100-80-60-40-10 Single Unders or Jumping Jacks)

+

3-Min. Max Weighted Front Rack Walking Lunges

+

3-Minute Plank Hold (accumulate; add weight to back if this is easy)

 

Workout 4

21-18- 15- 12- 9- 6- 3 (18 of each, 15 of each….)

Dumbbell Hang Power Clean in to a Press Video demo

Box Jump (or jump on/over a bench, or jumping squat)

Weighted Russian Twists (21 each side, 18 each side, etc.)

+

Cash Out: 1,000 meter row or 800 meter run (1/2 mile) sprint or Max Burpees in 4-minutes

 

Workout 5

100 Dumbbell Thrusters for time:

Perform 5 Burpees every time you break

 

Workout 6

7 Rounds for time:

10 Man Makers

20 Dumbbell Deadlifts

30 Single-Arm Dumbbell Snatches (15 per side)

40 Single Overhead Lunges (20 per side)

50 Dumbbell Swings

 

Workout 7:

3-5 Rounds:

20 Front Squats (dumbbells in front rack position)

20 Pullups/Inverted Rows/Ring Rows

20 Jack Knives

 

Workout 8:

For time (use dumbbell):

30 Burpees

30 Deadlifts

30 Burpees

30 Cleans

30 Burpees

30 Strict Presses

30 Burpees

30 Push Presses

30 Burpees

30 Jerks

30 Burpees

30 Swings

30 Burpees

30 Sumo Deadlift High-Pulls

30 Burpees

30 Snatches (Left Hand)

30 Burpees

30 Snatches (Right Hand)

 

Workout 9:

For time:

150 Wallballs (squat and throw up high)

+

100 Double Unders (Modification: 180 Singles or 90 Jumping Jacks)

+

50 Bent over single arm rows (25 each arm)

+

50 Hand release push-ups

 

Workout 10:

21-15-9-15-21

Deadlifts

Box Jumps

 

 

 

 

 

 

 

 

 

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