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