Holiday Prep!! Get physically prepared for the Holiday Season with this Wifey 6Week Trainer!! That’s right… six weeks! Woo Hoo! Simply do the three weeks of workouts, then repeat:) This trainer will get you all the way through the holidays! I designed these workouts with the holidays in mind and all the food and/or travel that comes along with it. These workouts can all be done in your home or on the road and can be completed in under 45 min! If you do not have access to a treadmill you can run outside (BRRR!) OR substitute stair runs, jump ropes, squat jacks, high knees, butt kicks…. really anything that gets your heart pumping! So if it says ‘run 5 min’ then just sub another heart pumping exercise and perform for 5 minutes. If its a certain distance on the treadmill, just substitute a heart pumping exercise (or several in 5min increments) for the amount of time running that distance would take you. For example, if running 1 mile normally takes you 10 min, then substitute a heart pumping exercise and perform it for 10 min:) Easy Peasy!!
You get one day OFF a week so if you need to make it a different day instead of Saturday…. do it! I’m sure I won’t be working out on Thanksgiving… so I’ll move that workout to Sat instead and take Thursday off.
LASTLY: The KEY to staying in shape is CONSISTENCY! Allow yourself time to enjoy the holidays and family, but keep up with your workouts as much as possible! You don’t want to wake up and its January and you’ve barley worked out and now have to start all over again!! So eat up, enjoy family, and keep consistent!!
THINGS YOU WILL NEED FOR THESE WORKOUTS:
*Dumbells- two sets…one set of heavier, one lighter
*Wax Paper or Wash Cloths so your feet can slide for the sliding exercises
*A red mini band (cut), and a ‘Sling Shot’ Hip Circle band (a thicker band that can go around your legs)… you may want to purchase these items ahead of time. The red mini bands can be purchased through Westidebarbell.com. I actually cut one of them and tied the two ends to form circles at the bottom that I can put my legs through. The Sling Shot band can be found online through Rogue. See Pics Below! *
*Jump Rope
LASTLY:
GET AFTER IT LADIES!!
I HOPE YOU ALL HAVE A HAPPY, PEACEFUL, AND SWEATY 😉 HOLIDAY SEASON! 🙂
Day 1
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Run- 5min
20, 15, 10- Reps: (Do 3 rounds of the exercises, 1st round is 20 reps, 2nd round is 15 reps, 3rd round is 10 reps)
*Lateral Lunge Jumps- (do reps for right side, then reps for left side.. so 20 right, 20 left etc)
*Forward Lunge Jumps- (do reps for right side, then reps for left side..so 20 right, 20 left etc)
*Squat Jumps
*Long Jumps
20, 15, 10 reps:
*Bent Over Rows
*Curls
*Dips
20, 15,10 reps:
*Crunches
*High Scissors (left, right is 1)
*Plank Kick Throughs
THEN:
Run 5min
day 2
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Sprint .25 miles (Or Sub 4min Intense alternative...stair runs, high knees...etc if you have no access to a treadmill)
3 Rounds:
*30 Banded Crab Walks- Each way
*30 Inner Thigh Bands- Each leg
*30 Burpees
*Sprint .25 miles
THEN:
*100 Russian Twists
*100 Vacuums
day 3
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Run 3 miles- (Do a run/walk combination if you need to modify!)
THEN:
4 Rounds:
*25 Supermans
*25 Weighted Crunches
day 4
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50, 40, 30, 20, 10- First round is 50 Reps each, 2nd Round is 40 reps, 3rd round is 30 reps…etc..
50, 40, 30, 20, 10:
*Double Unders
*Full Sit Ups
Run .25 Miles after each round
THEN:
3 Rounds:
*10 Banded Pull Downs
*10 Banded Pull Overs W/ a Cross
day 5
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Card Workout!!- Grab a deck of cards, leave the jokers in, and lets get a good workout in! Turn deck over and one by one turn over a card and perform the corresponding exercise. Workout is complete when all the cards are gone!
*Run- 5min
CARDS:
Hearts- 10 Hammer Curls
Spades- 10 Reverse Ab Sliders (use wax paper on carpet or washcloths on smooth floors)
Clubs- 5 Burpees
Diamonds- 3 Clean and Jerks
Joker1- 50 Walking Lunges (left, right is 1)
Joker2- 50 Elevated Hip Thrusters
day 6
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OFF! Enjoy!!
day 7
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This is a Workout that builds on itself! So you will do one exercise then do that exercise again and add one to it. For Example: 1 Man Maker, then 1 Man Maker 2 Wall Walks, then 1 Man Maker 2 Wall Walks and 3 Full Sit Ups. Keep adding exercise until you've added all 10:)
*1 ManMaker
*2 Wall Walks
*3 Full Sit Ups
*4 Jump Squats
*5 Football Drops
*6 Mountain Sliders
*7 Push Press (do military press with dumbbells if no straight bar)
*8 Frog Jumps
*9 Ab Twists
*10 One Legged Deadlifts
day 8
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1000 Rep Workout!!
Warm Up: 5 min cardio choice (run, stair run, bike, high knees...etc.)
100 Reps Each:
*Curls
*Vacuums
*Elevated Hip Thrusters
*Banded Crab Walk- (100 each way:)
*Squat Jacks
*Wide Stance Squats
*Seated Scissors
*Calf Raises
*Skull Crushers
*Weighted Crunches
day 9
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CARDIO!
2 Rounds:
*5min Run
*5min Sprints (10 sec on/10sec off)
*5min Run
*5min- Incline Walk (all the way up:)
day 10
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*Lunge- .25miles on treadmill OR perform Walking Lunges for 20min
*Run 1mile
THEN:
4 Rounds:
*25 Full Sit Ups
*25 Bicycles
day 11
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*10 min Stair Runs
3 Rounds, 20 Reps each:
*Military Press
*Frontals
*Laterals
*Bent Over Flys
THEN:
*10min Stair Runs
3 Rounds, 20 Reps each:
*Figure 8 Pass Throughs
*Weighted Crunches
*Vacuums
*Superman with Legs Up
day 12
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3 Rounds: (You can subsitute jump rope, high knees, stair runs etc if no bike or treadmill)
*5min Bike
*5min Sprints
4 Rounds:
*25 Curtsy Lunges- (Each Leg)
*25 Pulse Squats
*25 Jump Squats
*25 Forward Lunge Jumps (each Leg)- (lunge forward then push off the ground)
THEN:
*200 Vacuums!
day 13
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OFF!! Enjoy!!
day 14
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Warm Up: Run 1 mile
4 Rounds, 12 Reps each:
*Hip Thrusters
*Curl Press
*Dumbell Pullover
*30sec Sprint
4 Rounds, 12 reps Each:
*Leg Raises w/ a Press
*Plyo Lunges (back and forth is 1 rep)
*V-Ups w/ a Press
Cool Down: Run 1mile
day 15
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2 Rounds:
*5 Min Run
*5 Min Sprints (10 sec on, 10 sec off)
3 Rounds, 1 min each:
*Quick Tuck Jumps
*Leg Drag ( I use wax paper )
3 Rounds, 1 min each:
*Football Drops (I do 5-10 sec shuffle, then drop)
*Handstands (up against a wall if if you need to!)
day 16
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4 Rounds:
*5 Suicides- (Back and forth is 1)
*20 Squat Jacks
4 Rounds:
*15 Plank Kick Ups
*15 Open Book/Closed Books
*15 Deadlifts
*15 Push Ups
day 17
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Run 3 miles- (Do a run/walk combination if you need to modify)
THEN:
*50 Full Sit Ups
day 18
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Complete for Time!! Push yourself!
CLICK HERE FOR VIDEO!
30 Min as many rounds you can complete:
*10 Burpee Box Jumps (sub stair jumps or a tuck jump if no box)
*10 Back Squats (do regular squats if no straight bar)
*10 Curls
*10 Deadlifts (sub dumbbells if necessary)
*10 Push press- (do military press with dumbbells if no straight bar)
THEN:
15 Min as many rounds as you can complete:
*25 V-Ups
*25 Crunches
*25 Side Oblique Crunches (left)
*25 Side Oblique Crunches (right)
*1Min Plank
day 19
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Card Workout!!- Get a deck of cards, turn cards over one at a time and do the corresponding exercise! Do the entire deck!!
Hearts: 8 Jumping Squat Lunges (squat, lunge is 1)
Spades: 8 Curls and8 Tricep Kick Backs
Diamonds: 8 180 Degree Squats Jumps
Clubs: 5 Sit Throughs- (Left then right is 1)
Joker: 50 Sliding Mountain Climbers- use wax paper OR paper
Joker: 50 Box Jumps OR Double Unders — I’m going to be nice and let you choose 🙂
day 20
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OFF!! ENJOY!!
day 21
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8 Rounds, 1 min each:
*Push Press- (do military press with dumbbells if no straight bar)
*Reverse Treadmill Push- (sub Pulse Squats if no treadmill)
*Bicycle Crunches
*Run
*Wall Sit Curls
