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