December 2021: Beat the Holiday Hustle

Calendar

Workout PDF

Workout Overviews

Upper Body Lift

Shoulder Sleigh

STRENGTH 

1. 1.5 Push-ups

3 x 8-10

Rest 60-90 seconds

2A. Landmine corner press

3 x 8-10 RL

2B. Seated band pause row

3 x 10-12

Rest 60 seconds

3A. Arnold press

2-3 x 8-10 

3B. Single arm neutral grip band lateral pull-down

2-3 x 10-12 RL

Rest 60 seconds

IF TIME CORE + SHOULDER FINISHER:

Complete AMRAP for a 5-10 minute finisher

  • Plank pass with feet on wall x 6-8 RL
  • Half kneeling single arm front raise x 6-8 RL
  • Side plank with single arm lateral raise x 6-8 RL

Lower Body Lift

Merry Glutemas

STRENGTH

1. Dumbbell hip thrust

3 x 10-12

Rest 60-90 seconds

2. 1-racked split squat

3 x 6-8 RL

Rest 30-60 seconds between sides

3A. Heels elevated goblet 1.5 squats

3 x 8-10

3B. Single leg bridge with foot on wall

3 x 8-10 RL

Rest 60 seconds

4. Dumbbell good mornings

2-3 x 15-20

Rest 60 seconds

IF TIME CARDIO + CORE FINISHER: 

Perform each cardio move for 60 seconds, then do the core exercise for active recovery between intervals. Do each pairing 4x total.

Pair #1:

  • Skater hops – 60 seconds
  • Side plank with hip abductions – 10-15 RL

Pair #2:

  • Run up and down stairs or high knees – 60 seconds
  • Dead bug holds from isometric bridge – 5-6 breaths RL  

Total Body Lift

Gingershred

STRENGTH

1A. TRX inverted rows with pause

3 x 8-12

1B. Feet elevated dumbbell hamstring bridge

3 x 10-15

Rest 30-60 seconds

2A. Single arm incline dumbbell bench press

3 x 8-10 RL

2B. Dumbbell curtsy lunges

3 x 8-10 RL

Rest 30-60 seconds

3A. Dumbbell skullcrusher pull-over from feet on wall bridge

2-3 x 10-12

3B. Single leg sit to stand with biceps curl

2-3 x 6-8 RL

Rest 30-60 seconds

Weekend Warrior

Snatching Through the Snow

Cash In 1-2x:

  • Heels elevated squat with front band raise x 5-6 breaths
  • Band pull aparts x 10

3-4 rounds:

  • Alternating dumbbell snatch x 8 RL
  • Push-ups x 8
  • Suitcase side lunge to single arm clean x 8 RL

Cash Out 1-2x:

  • Plank to alternating down dog reach x 8-10 RL

Bonus Cardio

12 Days of Fitmas

Perform the entire circuit like the twelve days of Christmas song. 

Half TGU x 1

Burpees x 2

Hand-release push-ups x 3

Step up with knee raise x 4

Squat to box jumps x 5

Side lunge to chest fly x 6

Prone pulldowns x 7

Plank shoulder taps x 8

Triceps dips x 9

Front lunge to reach and row x 10

Skater hops x 11

Feet on wall bridges x 12

Bonus Core

Ab Be Home for Christmas

1A. Stability ball dead bugs

2-3 x 8-10 RL

1B. Pallof press

2-3 x 8-10 RL

Rest 30 seconds

2A. Stability ball roll out

2-3 x 8-10

2B. Half kneeling band chop

2-3 x 8-10 RL

Rest 30 seconds

Additional Resources

Events

There are no special events currently scheduled for this month.