The holidays are here! Thanksgiving is just a few days away and before we know it, Christmas will be here.
The kids are out of school this week, there’s shopping to be done, fellowship with friends and family. Let’s face it, there’s just not much time to workout. But because of that limited time doesn’t mean we should stop working out. Let’s revise those workouts and keep them quick, efficient, and simple.
Here’s five workouts you can do from home this week that will help you stay active, burn calories, and have fun!
Monday
For time:
10-9-8-7-6-5-4-3-2-1
Air squat
Push up
Notes: It you want to make this a longer workout, double the reps. 20-18-16, etc. If you’re unable to do a push up from the ground, make it an incline push up from a bench or box.
Tuesday
12-minute AMRAP
10 Lunges
30-second plank hold on elbows
10 Burpees
30-second plank hold on elbows
Notes: If you’re unable to do a lunge, sub air squats. Break up the plank hold as needed to accumulate 30 seconds.
Wednesday
For Time:
1-2-3-4-5-6-7-8-9-10
Burpees
Sit ups
Notes: This should be short, fast, and intense.
Thursday
For time:
100 Lunges
75 air squats
50 push ups
25 burpees
Notes: If you’re unable to lunge, sub jumping jacks. Use a bench or box if unable to do a pushup from the ground.
Friday
For max reps
Tabata:
Squats
Push ups
Sit ups
Notes: 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds
8 rounds of air squats, then 8 rounds of push ups, then 8 rounds of sit ups. The total workout should be 12 minutes. Keep track of total reps.
Please feel free to shoot an email to cffinalcall@gmail.com to let us know how these workouts went!