by: Sara McCauley
It’s that time of the year! There is no denying; holiday season is upon us, and in full force. Our schedule becomes full of events, shopping, celebrating AND eating. That means more stress overall, and less time to spend working out. There is no “best time” to commit to a new fitness plan, however, you can make a commitment to the best out of each season or situation. Time doesn’t always allow for a full gym workout or a long run, BUT I know you can fit in something each day, even if it is 5 minutes! When it comes to moving your body, something is always better than nothing. I put together a schedule for the month of December that includes short workouts that you can do anywhere at any time. You can follow the calendar exactly and take the guess work out, or you can pick choose an item from the checklist each day. The Holidays can be trying, so, you owe it to yourself to make some “me” time. Make the commitment and join me for the December Commitment Challenge! You will be happy you did come January!
The numbers coincide with the December calendar dates! Have fun and Enjoy the Season!
1. 10 minute stretch
2. 50 pushups – 50 star jumps
3. 20 minute fartlek run
4. 40 jumping jacks, 40 jump squats, 40 jump lunges
5. 100 pile squats, 20 half squat, 20 full, 20 half with heel raise, 20 full with heel raise, 20 pulses
6. 5 minute wall sit (take short breaks to complete)
7. 7 miles run or walk (or your distance)
8. yoga stretch
9. HIIT 40/20/4 high knees 40 seconds, rest for 20 seconds, plank jack 40 seconds, rest 20 seconds, complete 4 rounds of each.
10. 60 single leg deadlifts
11. 100 crunches, 20 slow crunches, 20 right, 20 left, 20 bicycle, 20 butterfly
12. 100 Lunges, 20 alternating front, 20 alternating back, 20 right, 20 left, 20 jump lunges
13. 5 minute plank variations, high, low, side, legs lifted, arms lifted (break as needed)
14. 5 mile run or walk (or your distance)
15. park furthest away from store to add in extra walking every time you go to the store.
16. running in place, squat jacks, sit-ups, 1 minute of each, 3 rounds total
17. 200 mountain climbers
18. 2 burpees, 2 leg lifts, repeat 4,6,8,10
19. 60 superman extension up to a high plank
20. 100 Vups, modify as needed
21. 30 – 60 minute run or walk
22. foam roll your tight overused muscles
23. booty Burner, 50 alternating back lunges, 50 front lunges to balance, 50 single leg decline bridges (use a step or couch)
24. run 1 – 3+ mile run, make time for yourself, do a few laps in your neighborhood, get some fresh air!
25. Take the family for a walk or run, start a family tradition
26. step it up! use a stair, chair or a study bench, 1 min of each: alternating step ups, step up to balance 1min each side, side step up to leg lift each leg, jump ups(box jump)
27. plank jumps: 20 of each repeating twice. front: high plank position, jump feet in together, Right: jump feet to the side then to the center, left jumps, in & out: start with feet together, jump them out wide then back in.
28. 30 – 60 minute run or walk
29. ab burner: 20 frog crunches, 20 bicycle crunches, 20 leg lifts, 20 side plank with dips, each side, low plank with hip dip 20 each, high plank with leg ext 20 each, 2 min low plank hold
30. tabata squat variations 20/10/8: 20 secs of each squat, 10 secs of rest, 8 variations of squats. Wide squats, side to side squats, squat jumps, split squat(each leg counts as 1), squat jacks, chair pose, squat pulses
31. Firecracker: 50 jumping jacks, 20 star jumps, 20 plyo pushups, 20 explosive jump lunges, 20 back lunge to high jump each leg, 50 jumping jacks
Here are some additional challenges for anytime you need a boost!
- fast pace laps around the mall before shopping
- 10 pushups for every glass of eggnog
- 100 push up challenge (can be throughout the day)
- 1 mile run time yourself, try to beat your time next time
- take the stairs everywhere you have the opportunity
- 20 Squats every time you check your facebook on your phone
- 20 second plank for every gift you wrap
- alphabet abs: lay flat on your back, lift your legs off the ground, feet together “draw” the alphabet with your feet