MINI WODS FOR THE HOLIDAYS
This time of year can be very difficult for most of us. We so badly want to enjoy the holidays, and we should. We deserve this time to rest and socialize without worry that all of our progress in the gym won’t disappear. I promise you, it won’t. These memories we make contribute to our overall health by improving the mental and emotional facets of fitness. With that being said, we can still work our goals into the holidays with a few mini-home workouts that keep us active and complacent with taking a few days off to enjoy some special treats. Here are a few 15-20 minute WODs I like to do first thing in the morning when I am preparing to take a break from the gym and intentionally overeat (gasp).
#1) Body Weight HIIT
4 Rounds of:
1 min jump rope (supplement jumping jacks if you do not have a rope)
1 min reverse lunges
1 min push-ups
1 min air squats
1 min rest
#2) Running Tabata
30 seconds 80-90% max effort run
30 seconds rest
Repeat for 10-min
#3) 20 Minutes of Yoga/Stretching
We often spend a lot of time sitting during the holidays which can make our hips tight. Try to focus on stretches that lengthen the hip flexors, glutes, and hamstrings. Holding a stretch for a minimum of 30 seconds at a pain scale of 5/10 is your best bet. Some stretches I enjoy for these muscles are:
Pigeon pose
Air squat holds
Toe touches with flexed feet
Center split with a forward reach
Couch stretch
#4) 10 Rounds For Time
15 air squats
15 push-ups
15 sit-ups
Decrease reps by 1 each round (round 1 = 15 of each, round 2 = 14 of ea, round 3 = 13 of ea…)
#5) The Kiddo Workout
Have a baby or a small child that makes it more difficult to get your workout in? Strap them into a carrier and take them for a walk (like wearing a weight vest). Too cold outside? Do some air squats while holding them and/or walk up and down the stairs with them. Play a game of tag with them. Ask them to stretch with you. Teach your kids the importance of movement and quality time, all while helping yourself get some activity.