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Breakthrough Fitness

Monday Movement: Series #2

We’re smack dab in the middle of the holidays, which means the cookies, fudge, wine, and candy keep on coming. You’ve got family visiting (or you’re visiting them), so you aren’t able to keep to your usual gym schedule. Unfortunately for you, this all means your fitness suffers.

You don’t want to avoid those delicious holiday treats (nor should you!) but to get a headstart on those New Year’s resolutions and offset the extra calories, here’s a quick workout circuit squeeze in some exercise. 

I call it the “Christmas Cookie Incinerator Workout.”



Exercise 1: Stair Step Sit-Ups

Lie flat on the floor with your legs straight and arms bent at a 90-degree angle at the elbows. 

As you lift your torso off the floor, pull your right arm back, and your left arm forward, as if you’re swinging your arms while walking. At the same time, raise your right knee up towards your chest. Lower your leg and head back down to the ground and repeat the same movement on the other side, raising your left knee up and moving your right arm forward.

Do 5 reps on each side, for a total of 10 reps.


Exercise 2: Jumps

This movement is easier explained than done.

Give yourself plenty of space in front of you and bend your arms at the elbows. Without resting, take 5 large jumps (focus more on explosive upward movement than distance) forward, then 5 jumps back. Swing your arms up as you jump, and back as you land, while bending your knees.


Exercise 3: Side-Step Sit Under

This movement is a variation of the Sit Under that I showed you in this post.

For this variation, start off in a plank pose. Bring your left leg out to your side, then back next to your other foot. From there, go directly into the “sit under,” bringing your left leg under your right leg and holding it out on the other side as you swing your left hip toward the ground. (If this sounds complicated, I don’t blame you. That’s why I included a video!) 

Complete 5 reps on each side.


Burn Off Those Cookies!

For this series to be really effective, set a timer for 10-15 minutes and work continuously through each of these exercises without stopping. Try to increase your tempo to raise your heart rate and burn more calories.

Doing this series consistently over the holidays will put you in fighting shape in January. 

Happy Holidays and Keep Moving,

Coach Dom