Table of Contents
- Exercising over the holidays can be difficult
- So how do you create balance?
- Some great ways to add a little exercise into your busy holiday schedule
- Some quick tips if you're traveling:
- The takeaway...
- If you're in need of a quick, yet effective routine, this one is for you.
- 12-Minute Workout
Exercising over the holidays can be difficult
So how do you create balance?
Some great ways to add a little exercise into your busy holiday schedule
- Look at the week ahead and plan out the best time to fit in a little fitness, even if it's just 5 minutes!
- Aim for short workouts and add in longer ones if (and when) you can.
- Be realistic about how much time you can give and write it down. Literally, get out your day planner and jot down... Wednesday at 6:00 am - 7 minutes of exercise before work.
- Then hold yourself accountable and think about your why. Why do you want to stay active? Is it because you want to model health to your kids, that you don't want to gain weight or because you deserve to do something for yourself? When your "appointment" rolls around, if you don't feel like doing it, remember how much harder it's going to be to get back to where you are today if you slack off the next few weeks.
- Get in a minute, or even 30 seconds, whenever you can! Walking lunges around the living room while holding your toddler, yes! Squats between appointments at work, sure. Push ups or a Plank for 20 seconds before bed, you got it.
- Make it fun by encouraging (but not pushing) your family to get involved. Whoever can hold a plank the longest gets out of dishwashing tonight! Reps challenge - who can get in the most reps in 60 seconds? Our daily FfL one-minute moves (posted on Facebook) are great for this. Make fun memories and encourage fitness by creating daily mini-workout challenges that you can all get involved in.
Some quick tips if you're traveling:
- Before you pack or even leave the house, print out your workout and map out which days you plan to stay active. When you’re tired or feeling unmotivated, you won’t have to think about the HOW, just the WHY.
- Pack sneakers! You won't get far without them.
- Do it first thing! Rather than trying to pry yourself away from your mid-day fun to break a sweat, stick to exercising first thing in the morning. You’ll burn calories right off the bat and boost your energy for the day.
- If all else fails, at least get in your one-minute move. First thing each morning, we share a one-minute workout move for on our Facebook page. Remember, one minute is better than none!
If you're in need of a quick, yet effective routine, this one is for you.
- Front Kicks
- Push Up with 8 Mountain Climbers
- Bird Dogs (plank position for added intensity)
- Squat Jumps or Static Squat with Alternating Heel Raises
- 8 Fast Feet with 4 High Knees or 8 Fast Feet with Lateral Log Jump
- Leg Lowers
- One Legged Squats (switch legs mid-way through)
- Lateral Step 1, 2, Knee
- Seal Jacks
- Tricep Dip with Alternating Toe Touch or Tricep Push Up
- Plank Jacks
Wanna sweat a little longer?
- Round 1: Each exercise is done for 60 seconds
- Round 2: Each exercise is done for 45 seconds
- Round 3: Each exercise is done for 30 seconds
- Round 4: Each exercise is done for 20 seconds
- Burpee - Step each foot back into plank position rather than jumping feet simultaneously.
- High Knees - Use slow, controlled high steps rather than fast movements.
- Leg Lowers - Alternate leg lowers, one leg at a time.
- Push Ups - Substitute knee push ups.
- Plank Jack - Step each foot out laterally and back to start position rather than jumping feet simultaneously.
- Squat Jumps - Keep feet planted on the ground and do a regular squat rather than jumping.