Every year dozens of clients ask for travel workouts or workouts they can do at home while enjoying the holidays with visiting family members. So, here ya go.
Some of these workouts require some equipment and others do not.
Here is the “12 Days of Christmas” workout we did in camp on Monday. The reps are performed in order like the 12 Days of Christmas song, so do 1 star jump, then 2 full plank jacks followed by 1 star jump. Then 3 skaters, 2 full planks jacks and 1 star jump. Followed by 4 push-ups, 3 skaters…
12 Days of Christmas
1. Star Jump
2. Full Plank Jacks
3. Skaters/side (6 total)
4. Push-ups
5. Straight-leg Sit-ups
6. Sumo Squats
7. Deck Squat to High Plank Burpee
8. Weighted Squat Thrusters (25-45 pounds)
9. Single Arm Bent Over Rows/side
10. Double Leg Raise w Hip Lift
11. Alternating Split Squat Jumps/side
12. Bear Crawl Forward and Backward 10-12 feet (forward and back is “1”)
If you want more, add one of these finishers…
Leg Burner
180 forward lunges
Booty Call
1. 50 spiderman kicks per side
2. 50 single-arm KB or DB swings a side
Upper Body Blaster
1. 100 resistnce band (RB) curls
2. 100 RB tricep pull downs
3. Plated Halos 1 min one direction, rest 1 min, 1 min the other direction
2014 Workout
2,014 reps of cardio and strength performed for time as fast as possible, 4 rounds total
100 mountain climbers
25 KB/DB squat thrusters or jump squats
100 mini skaters
25 high plank burpees
100 x-country skiers
25 core push-ups or high plank jacks
100 wall sprints
25 single arm KB/DB swings (switch arms each round) or body weight squats
Barbell Complex
Choose a weight that you can military press 10 times. Most men will do 65-115 and most women will do 35-65 pounds. Do not let go of the bar between exercises only between rounds with the prescribed 60-90s rest. The exerices are in an order that allows easy transitions. Complete 3-5 rounds.
Deadlift x 8
Hang Clean x 8
Front Squat x 8
Standing Military Press* x 8
Bent Over Row x 8
RDL/Straight Leg Deadlift x 8
Rest 60-90s
*Downward Dog Push Up x 8 (if you can’t press overhead)
Bodyweight Only Complex
Jump Squat x 8
Prisoner Reverse Lunge x 8 each
Push Up x 8
Single Leg Straight Leg Deadlift/RDL x 8 each
Pledge Allegiance Planks/Plank Shoulder Taps x 8 each
Dumbbell Complex (hotel gym workout)
DB Deadlift x 8
DB Clean x 8
DB Front Squat x 8
DB Push Press x 8
DB Reverse Lunge + Curl x 4 each
DB Renegade Row x 4 each
Hurricane Style Finisher 1
Perform this at the end of the workout above or any traditional strength workout to ramp up your metabolism or perform by itself for a quick high intensity calorie burn.
Treadmill Sprint x 20s (10mph @ 10 deg incline)
Hanging Leg Raises x 10 or reverse curl-ups x 20
DB Curls x 10
x 3 sets total increasing speed each round by .5 mph
Rest 90s after the 3rd set
Treadmill Sprint x 20s (10mph @ 11 deg incline)
Decline Sit Ups or Straight Leg Sit-ups x 15
DB Hammer Curls x 15
x 3 sets total increasing speed each round by .5 mph
Hurricane Style Finisher 2
Sprint* x 20-30s
Diamond or Regular Push Ups x 10-15
V-ups or Straight Leg Sit-ups x 15-25
x 3 sets total
Rest 90-120 after the 3rd set
Sprint 20-30s
Jumping Pull-ups or Chin-ups x 10-15
Front Plank 45-60s
Complete 3 total rounds
* For your sprints you can choose jump squats, swings, air squats, mountain climbers, burpees or treadmill sprints depending on what you have available and physical limitations (injuries).
That should be plenty of training options. Let me know how your holiday workouts go.
Merry Christmas and Pray for Sno
~Mat ‘the trainer’
This is the most amazing group of people I've ever had the pleasure of working out with. They encourage each other and it feels like your part of something bigger then yourself. I can't begin to give Mat enough credit. I am completely out of shape and although there were so many other people there he took time to show me each set and was so patient with me.
Thank you Mat you and your group have really got me excited about changing my lifestyle so I can feel great again. What an amazing experience I can't wait to go back
For the last 7 weeks, I have been going to EXL Fitness and I have nothing but good things to say about this place. I started with a just a 30 day challenge, but now I go every single day. I actually get excited when I go to bed at night because I can’t wait to workout first thing in the morning. The small shifts in a few lifestyle choices I have made have yielded real results. The environment at EXL is very accepting and inviting, while at the same time motivates and challenges you. They foster a friendly team atmosphere where others support you and help you do your best. Classes are small, so you get a lot of help and attention. The equipment is plentiful and clean, and I honestly learn something new every workout. Mat is a great personal trainer who takes the time to get to know you, explains the why and how of exercises and nutrition, and helps you reach your own goals. He’s always demonstrating correct form and correcting you if you’re out of alignment. I love that by changing a few key habits, I have increased my level of energy, strength, and my happiness. I simply cannot say enough about how grateful I am to have found this place at this time in my life. It is worth the try if you’ve been looking for a place to get strong, reach your goals, and try new and challenging workouts each day. I highly recommend EXL Fitness. Mat Gover is awesome!
I love this place and Mat I learned more here than any other place I have ever been, and that I could apply to my everyday life, and amazing results!! Highly recommend