Too busy for a workout this holiday season? Look no further than this Holiday Bodyweight Workout you can do in the comfort of your living room with absolutely no equipment! 30 minutes is all you should need to perform the movements below.
We all struggle to find time to workouts around the holidays. Busy social schedules, shopping and general preparations leave us with little extra time. It can be difficult to commute to the gym, and take our favorite class. I always enjoy going to the gym, but I am not sure if I will have access to one around Christmas this year.
Scott and I are traveling to NJ for the holidays. We are staying with his parents, and I will not have much equipment on hand. This workout can be completed with minimal space and no equipment. I have also provided modifications for beginning and advanced levels.
Holiday Bodyweight Workout
For this bodyweight workout, I recommend moving from one exercise to another with minimal rest. You will complete each exercise one time through. The circuit should take you approximately 30 minutes to complete.
This sequence of movements is only a suggestion. Feel free to perform the exercises in your order of preference.
Lie prone on the floor with your chin rest on your hands. Drive up the heel of your foot towards the ceiling. Push your hips down on the floor and make sure you are feeling your glutes and they are actively engaged.
Complete 3 minutes total on each side. Be sure to take breaks as needed.
Advanced Level Challenge: Complete 5 minutes total on each side. Take breaks as necessary. Try to keep those breaks as short as possible.
Push Up Plank
Lie on the floor face down. Use your upper body strength to drive up and position yourself in a full plank position. You will want to draw your belly button back towards your spine and engage your core. The feet will need to be flexed with your toes on the floor.
It is better to perform a shorter length plank then to do one on your knees. It will get you close to performing a full push up.
Complete 2 minutes. Rest as needed to get to the full 2 minutes.
Advanced Level Challenge: Complete 3 minutes. Try to rest as minimally as possible.
Position 1 Glute Bridge
These are one of the best exercises to work the glutes! There are many variations you can perform depending on your fitness level. It can also depend on which aspect of your glutes and thighs you want to target.
Lie down on the floor on your back. Bring your feet back towards your booty, and position them next to each other. Drive your butt up and push your knees out. Bring the knees back together and come down.
Complete 50 reps.
One-leg glute bridges! If the glute bridge feels a little easy, you can easily modify and making it more difficult by using one leg. You will lift one leg and draw the heel of your foot back towards your booty.
Drive your leg up using the leg that has the foot on the floor.
Complete 30 reps on each side.
Lie on the floor on one side. This is a more difficult move that you often have to build up to performing effectively. I have included three variations below. Start at a hold for 2 minutes and when that feels oh so simple – take it to the next level.
Stack your legs one on top of the other. Elbow underneath you for support. Make sure to draw your belly button back towards your spine to keep your core tight.
Beginner Level Variation: Drive you hip up keeping your body in a straight line. Place your one leg underneath you as shown below to provide more support.
Advanced Level Challenge: Stack your legs and raise the top leg towards your ceiling. Core is engaged, booty is tight and your gaze is straight ahead.
Make sure for each variation that your elbow is placed under your shoulder on an angle with your palm open.
Last month I had shared that I was working on a Daily Squat Challenge. It has significantly improved my form. As shown below, you will want to get your bottom as close to the floor as possible.
Complete 50 reps.
Advanced Level Challenge: When this is a piece of cake, then hold at the bottom for 3 full counts.
Intermediate Modification: If you need some support use a side wall angle to help you balance as shown below.
Beginner Level Variation: Grab a chair to use as a guide. Refer to the post I did on How to Perform a Box Squat as your guide to perform this move.
You can either extend your legs like the above picture (more advanced) or bend them back closer to your body (beginner).
Hold for 1-2 minutes.
Floor Back Extension
Lie with your face down and drive back with your hips pushing down towards the floor.
Hold for 1-2 minutes.
Let me know if you give the workout a try!
In other news…
The winner of the Be Lovely Giveaway has been selected! Erin Ellis was drawn as the random winner. She was emailed yesterday. Congrats, Erin! Thank you to everyone who entered.
I have to jet to get my day started and finish packing! Enjoy your Sunday.
Question of the Day: Do you work out during the holidays?
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