Your No Excuses Holiday Workout Plan

December is a challenging month. Extra social outings and once a year temptations abound. Now add to the mix being out of your normal environment, traveling to the parent’s or grandma’s house. It’s easy to see how “maintain don’t gain” becomes the battle cry this time of year.

I say, push on. Keep your workouts real-no matter your location or schedule. It’s easy to do if you’ve got a plan. And I just happen to have one for you.

Your holiday mission, should you choose to accept it, is to workout 5-6 days a week. We will keep it under 30 minutes and keep your metabolism pumping. Follow my lead and you’ll be ringing in the New Year lean and mean.

Primary focus: Resistance Training (3 times per week)

Strength training should always be the centerpiece of your workout plan. This time of year your workout should be portable. It should always be efficient. Use your body and a set of resistance bands

for this workout. Super sets simply mean do to one set of exercise before taking a rest period. Keep rests short, only 30-45 seconds. Complete 2-3 sets of each exercise (beginners do 2 sets, those who have been working out more than 3 months can do 3 sets) with 10-15 reps of each exercise.

• Superset A: Split squat with bicep curl (band for the curls) and rear delt flyes with bands.
• Superset B: Plie squat with calf raise (pop up on toes when raising up from the squat) and push ups
• Superset C: Squat to overhead press (bands for the press) and seated band rows.
• Superset D: Plank hold and bicycle crunches

Secondary focus: HIIT Cardio (2 times per week)

High Intensity Interval Training is perfect for your busiest days and provides a more effective overall calorie burn then much longer low intensity exercises like walking. 10 to 20 minutes is all you need. On the road follow these simple steps for calorie blasting 10 minute workout.

1. Choose an exercise (or 2) from the following list, based on what you have available.
   1. Kettlebell
      

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      swings
   2. Jump rope
      

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   3. Burpees
   4. Jumping Jacks
   5. Sprints
   6. Find a timer
      

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      (try the GymBoss app for your iPhone to make it really easy)
   7. Perform the exercise (or exercises) you chose for 30 seconds, followed by 30 seconds of rest for a total of 10 minutes.

If you have time: Long Steady State Cardio (1 time)

If you’re lucky and have 45-60 minutes to spare, take advantage with a class, run or bike ride.

There’s your plan. No excuses, no need to coast till January 1.