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.
LEVEL ONE
- 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.
LEVEL TWO
- Wall Squat
- Superman
- Glute Kickback
- Triceps Dips (level 2 or 3)
Complete 45-50 seconds of each exercise, followed by 10-20 seconds of rest and recovery.
LEVEL THREE
- 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.
ENJOY!!
Your Turn: What are some body weight moves you can incorporate in your busy days this season?
Mother. Wife. Personal Trainer. Exercise lover. Blogger. Woman of faith. Striving for fitness inside and out. 
{ 18 comments }
Love this! I decided to do my workout later this afternon when I get home from work, and I’m already having a hard time motivating myself to want to do it. This is just what I needed! Can’t wait to try these workouts out – they look fun!
Hope you liked it if you did one!
This is perfect, I’m planning on traveling this holiday week and need some no weights workouts. I just pinned it so I’ll be all ready to go!
Burpees! It’s a love/hate relationship but they work everything and you can feel yourself getting stronger when you do them!
Okay, I love this and I think you and I need to create some workouts together!! How much fun!
My go-to busy holiday move is burpees! HR through the roof and lots of muscles involved!
Most definitely. That would be awesome.
I do workouts very similar to this a couple times a week in my dorm room. I usually have burpees, jump squats, jump lunges, pushups, tricep dips, bridges, abs moves, etc.
YAY! I love this – definitely looks like a serious workout!
Awesome! I’ll definitely have to bookmark this for the holiday season when my gym closes!
girl you know i’m trying level three! looks like a good one
awesomesauce!!!! did you know on your share this tool you can have it put in your twitter name instead of sharethis, just thought you might want to know!
Thanks! You reminded me to look up how to do that and I think I have it now.
This is fantastic! Thank you so much for coming up with this. I’ve heard great things about your bootcamps so I’m looking forward to trying out one of your workouts.
Another thing to consider, you could do squats holding a 20 pound turkey over your head? Those things are beasts so a way to incorporate Thanksgiving in your workout?
Oh, I love this! I will have to mix and match levels because my lower body is way stronger than my upper body, but it is so helpful to have the easier version right there instead of having to stop in the middle and think of how to modify the move!
Great workout! I especially love how you broke it down into different levels
.
You are always coming up with such great workouts! Love this one (especially since I can opt for jumping jacks instead of burpees, wimp that I am!)
Intense workouts. A bit out of my league (right now) but I’ll pin for others to enjoy. Great post.
My favorite workouts are those that require no equipment. No excuses just real workouts that anyone can enjoy. Sorry enjoy may be the wrong word.. endure!
{ 2 trackbacks }