Afternoon time already! And I’m here with a new Move It Monday workout for you!
With Thanksgiving for many of us this week, the extra busy holiday season has officially begun. It’s not like you haven’t felt overwhelmingly busy already. Now we just get to pile on the schedules a bit more. While also piling on the sweets, treats, and rich, buttery dishes. No problem with that. I’m game in moderation.
I’m also game with staying active even when it seems nearly impossible. That’s what I’m here for today. To hopefully make it easier for you to get in a workout even when it seems impossible. I have a “No Excuses Holiday Blaster” workout for you. No excuses because the workout features ZERO equipment and has three different levels so practically anyone can bust it out in a pinch.
Also, you can go through the exercises as much or as little as you wish – each round should take about 10 minutes. You can do just one round when really in a pinch or take advantage of days with more time by doing 3-4 rounds. You could even fit in one round at a time a few times per day for short bursts of endorphins and energy. Bust out a round while waiting for those holiday cookies to bake. Get up and move during It’s A Wonderful Life and A Christmas Story. Even use it while standing in line for Black Friday. It will show those other shoppers not to mess with you, right? Just get moving when you can.
Ready for it? Pick your level (or even do one round of each) and let the excuses melt away. The season of go-go-go is upon us…let’s make sure to have our bodies go-go-go some too.
All of these workouts will flow in a circuit format where you perform one exercise after another. Links to details of some exercise are below as well as the suggested work to rest interval for each level. Remember to consult a doctor before beginning any new exercise regimen and to always work at your personal fitness level. Stop any activity that cause discomfort or pain of any kind.
- Modified Jacks – instead of jumping both legs out, alternate stepping one leg out at a time while extending your arms above your head
- Hold as low as comfortable in a wide stance squat position.
- Bird Dog
- Glute Bridge
- Triceps Dips (level 1)
Complete 30-40 seconds of each exercise, followed by 20-30 seconds of rest and recovery.
Complete 45-50 seconds of each exercise, followed by 10-20 seconds of rest and recovery.
- Air Jacks
- Push-Up with Knee Pull
- Wall Squat and Extension – while holding a Wall Squat lift one leg a few inches off the floor and extend out in front of you 5 times. Drop and repeat on the opposite side. Continue alternating for time.
- Plank Jack
- Lower Back “Star” (8:30 into video)
- Glute Bridge – Single Leg
- Single Leg Triceps Dips
Complete 50-60 seconds of each exercise, followed by 10 seconds of rest and recovery.
Your Turn: What are some body weight moves you can incorporate in your busy days this season?