Five Seasons Family Sports Club Blog

Don't Wait for the New Year! Get Ready for the Holidays with this Workout Plan You Can Start Now

Posted by Five Seasons Family Sports Club on 11/10/16 7:48 AM

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The holiday season is fast approaching, and for many of us, it brings a mixed bag of excitement and dread. While we're excited about spending time with family and friends, we dread the thought of having to battle the many food temptations that will inevitably befall us. So why not start now with a workout plan that will give your metabolism a good head start on all of those indulgent holiday dishes? Below is a simple yet effective workout plan that will help you keep your body in shape throughout the holiday season.

1. First Things First: The Importance of Choosing the Right Type of Workout

Most of us get very busy during the holiday season, and with the extra schedule demands, there's less time during the week to squeeze in some exercise. For this reason, you need to make sure that you're making your workouts count, and the best way to do that is to focus on strength training.

While moderate cardio workouts can elevate your heart rate and get the blood pumping, they don't do much to increase your resting metabolic rate (i.e., the amount of calories you burn while at rest)--but strength training sure does. By focusing primarily on strength training, you build those muscles up into lean, mean calorie-eating machines, which will really come in handy during those food-laden holiday get-togethers!

2. Focus on Full-Body Exercises

The best exercises will be the ones that incorporate the use of your whole body, or at least several muscle groups at one time. Bear in mind that strength training isn't just about lifting weights; you can also use your own body weight as resistance as well. Here are some of the best full-body and large muscle group exercises you can incorporate into your workouts, in order to help shed overall body fat:

Burpees - Start by standing with your feet shoulder-width apart and arms by your side. Now squat down and extend both legs behind you (keeping your feet together) while putting your hands on the floor in a push-up style. Lower your body like a normal push-up, but as you're pushing your body back up, draw both knees into your chest to where the balls of your feet are on the floor in a sort of squatting position. Now explode upwards into a vertical jump with hands over your head to complete the movement.

Bear Crawl - You'll need a good amount of empty floor space for this one, and make sure you pick out a starting and ending point for your crawl zone. Now drop to your hands and knees, but then lift your knees off the ground while staying in a bent position, mimicking the way a bear would walk (hence the name). Crawl forward to your ending point, and then crawl back to your starting point to complete a set. Make sure those knees never touch the floor!

Squats - An oldie but goodie. Start in a standing position with feet shoulder-width apart, then simply act like you're sitting down in an invisible chair. Don't stop lowering your body until your thighs are parallel with the floor, then raise back up to the standing position. You can also hold a dumbbell in each hand to add a little extra resistance to the squat.

Push-Ups - Another classic exercise that works all kinds of muscles, but will primarily trim up those arms and shoulders. Be sure to keep your elbows from flaring out to the sides, and if keeping your legs straight is too difficult, it's okay to allow your knees to touch the floor, so that you can use them as a fulcrum for the movement.

Now that you have your main exercises, here's an example of how you can perform them for three days out of the week:

Monday

  • 5 burpees
  • 3 sets of bear crawls
  • 15 squats
  • 8-10 push-ups

Repeat 3-4 times.

Wednesday

  • 8-10 push-ups
  • 15 squats
  • 5 burpees
  • 3 sets of bear crawls

Repeat 3-4 times.

Friday

  • 15 squats
  • 5 burpees
  • 3 sets of bear crawls
  • 8-10 push-ups

Repeat 3-4 times.

You don't have to choose Monday, Wednesday, and Friday if it doesn't mesh with your schedule; just use the three days out of the week that make the most sense for your lifestyle. Each day's workout should take you around 30 minutes total to finish.

You don't have to let the holiday season derail your fitness progress. Just use the above workout plan to keep your metabolism revved up, so that you can get ready for the holidays and enter into the New Year with a good boost of momentum!

 

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Topics: Fitness