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Breakthrough Fitness

Holiday Survival Guide – Your 15-Minute Anywhere Workout

The holidays can be hectic and in hectic times, exercise routines can crash.

This usually starts with the holiday mindset. We convince ourselves that we are too busy for a full training session, so why bother? We miss one session, then another, and eventually it snowballs into a week, two weeks, and finally, “I’ll just start back in January.”

Make a stance! This will not happen this year. Commit to doing your normal training, but if you can’t, do this 15-minute workout instead.

This workout isn’t designed to torch fat or build muscle. It also won’t prepare you for a big race or get you highly conditioned. What it will do is keep you in the game until life gets normal.

Why Do It?

  • Keep stress in check.
  • Mitigate chances of increased fat storage and weight gain.
  • Avoid the downward spiral of being “off-track” with your workouts.
  • Maintain muscle and joint health.

How To Do It

  • Move from one exercise to the next in sequence.
  • Do 6-8 reps of each exercise.
  • Don’t rest between exercises.
  • Go straight through, resting as needed for the 15 minutes or take 1-2 minute rest after the completion of each round.
  • Repeat for 4 rounds or as many as you can in 15 minutes.
  • Good form and execution should be priority over number of rounds.
  • Have more time? Do more rounds.

What you will need

  • 1 Dumbbell

The Exercises

Bear Crawl

  • Take an all-fours position with hands under shoulders, knees under hips (90 degree).
  • Move left arm, right leg, crawling forward 6 strides with each arm and leg. In the video below, we demonstrate how to do this in a small space.

Reverse Lunge

  • Stand with feet shoulder width apart, dumbbell in your left hand, down at your side.
  • With chest high and abs engaged, step back with your left foot. Keep weight on the forward heel as you lower your left knee to just above the ground.
  • Drive weight into forward heel and return to starting position.
  • Do all reps on left leg before switching the weight to your right hand. Repeat on the right side.

Push Ups

  • Start in plank position with hands under shoulders, fingers pointing forward.
  • Maintain a straight body from head to heels. Lower your body until your nose is close to the ground.
  • Push hard into the ground, lifting your body back to start position.
  • Elbows should be going at an angle pointing back, not flared out to the sides.
  • In the video you’ll see how a push up should look from the knees as well.

Goblet Squats

  • Stand with feet roughly shoulder width apart. Toes can be straight or turned out slightly. Use whichever position is most comfortable for you. 
  • Hold the dumbbell vertically with the top of the weight lined up with your collarbone.
  • With abs engaged, push hips back a little, sitting down as low as you can, and keep your weight on your heels.
  • Drive weight into heel and mid-foot returning to start position.

One Arm Dumbbell Rows

  • Take a shoulder width stance in front of a bench. Place left hand firmly on bench.
  • Pelvis should be tucked so back forms a straight line from tailbone to head.
  • Keep head in down position.
  • With weight in right hand, arm fully extended, initiate the movement by moving the shoulder and elbow up towards the ceiling.
  • The weight should be slightly off the side of your ribs at the top of the movement, elbow flexed.
  • Lower the weight slowly to start position. Do all reps on right arm before switching to left.

Single Leg Hip Extension

  • Start with both feet underneath your hips, knees softly bent.
  • Chest tall, stomach engaged.
  • Initiate the movement by pushing your hips back, extending the left leg behind you.
  • Keep your weight on the heel and mid-foot of your right foot.
  • Keep bending forward until you feel a slight stretch in the back of the right leg.
  • Head position should be aligned with your back.
  • Return to start position and repeat all reps on that leg before switching.
  • The video below demonstrates a scaled down version where the back foot stays on the ground. We also demonstrate a progression using the dumbbell. Do the appropriate progression.

Your goal should be to continue to exercise through the holidays. Stick to your normal plan. If you are finding that you are missing training sessions do this 15-minute workout.

Be thankful for your health and keep moving!

Coach Dom

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