November + December 2022:

Beat the Holiday Hustle

Strength and Cardio Workouts

Total Body A

Merry Muscle

STRENGTH 

1. Flat DB or BB bench press 

3 x 6-8 (Phase 2: 4 sets)

Rest 2 minutes

Filler: Cross body reach with single leg adductor stretch x 3-5 breaths each side

2A. DB chest supported row

3 x 8-10 (Phase 2: 10-12 reps)

2B. 1-rack squat to box

3 x 8-10 RL (Phase 2: 10-12 reps)

Rest 30-60 seconds

3A. DB lateral raise

2 x 10-12 (Phase 2: lower 2 counts)

3B. Half kneeling DB isometric Pallof hold

2 x 5-6 breaths RL (Phase 2: 6-8 breaths)

IF TIME ARM BURNER

Perform 3x through, starting with 12 reps of each, 10 reps of each, then 8 reps of each. If you want to keep going, continue down the decreasing rep ladder with 6, 4, 2.

  • Alternating biceps curl in wall squat with head rotation
  • Triceps pullover from 90 90
  • Rear delt fly from stacked side plank

Total Body C

Sleigh All Day

STRENGTH

1. Chin-up or pull-up variation

3 x 6-8 (Phase 2: 4 sets)

Rest 2 minutes

Filler: Knee to wall ankle mobilizations x 8-10

2. Landmine squat

3 x 8-10 (Phase 2: pause at bottom)

Rest 1-2 minutes

Filler: 90/90 with band assist x 5-6 RL

3A. Seated Arnold press

2-3 x 8-10 (Phase 2: 10-12 reps)

3B. Feet elevated glute bridge

2-3 x 10-12 (Phase 2: slow lowering)

3C. Dead bug toe tap with opposite arm reach

2-3 x 5-6 RL (Phase 2: 6-8 RL)

Rest 1 minute

IF TIME CONDITIONING FINISHER

Perform for 30 seconds on, 15 seconds off for 3-5 rounds total. 

  • Kickstand single arm swings RL 
  • Lateral skater hops

Total Body B

Booty Cracker

STRENGTH

1. Toes elevated KB deadlift

3 x 6-8 (Phase 2: 4 sets)

Rest 2 minutes

Filler: Wall angels + core contraction x 5-6

2A. Wall supported split squats

3 x 6-8 RL (Phase 2: 8-12 reps)

2B. Push-up

3 x 8-10 (Phase 2: add slow lowering)

Rest 30-60 seconds

3A. Lateral step up

2-3 x 6-8 RL (Phase 2: 8-12 reps)

3B. Supine band pull-down with straight leg lifts

2-3 x 4-5 RL (Phase 2: 6-8 reps)

Rest 30-60 seconds

IF TIME BOOTY BURNER

Complete 2-4 rounds, resting as needed.

  • Quadruped hip lifts x 10 RL
  • Single leg wall drops in bridge x 10 RL
  • Foam roller squats x 10
  • Rockback breathing x 5 breaths

Bonus Cardio

Bodyweight Holiday HIT

Weekend Warrior

Perform each move for 30 seconds, followed by a 15-second rest. Complete 3-6 rounds, resting one minute between rounds. 

1. Step through lunge right

2. Step through lunge left

3. Bear to down dog reaches

4. Side lunge to high knee drive right

5. Side lunge to high knee drive left

6. Triceps pulse dips

    Don’t Skip Me Warm-ups

    Warm-Up 1

    Juicy Joints

    Prone press-ups x 5-10

    Thoracic cat cows on heels x 5-10

    Quadruped thread the needle x 5 RL

    Quadruped hip circle x 5 RL

    Wrist extension stretch x 30-60 seconds

    Quadruped wrist presses x 10

    Median nerve flosses x 5-10 RL

    Active flexion holds from child’s pose x 5-10 RL

    Warm-Up 2

    Tabletop + Deep Squat

    Quadruped pelvic tilt x 5-10

    Quadruped cat cow x 5-10

    Quadruped opposition lift x 5-10 RL

    Quadruped forward rock to down dog x 5-10

    Deep squat hold and breathe x 5-10 breaths

    Deep squat rocks x 5-10 RL

    Deep squat t-spine rotations x 5-10 RL

    Deep squat to stand x 5-10

    Additional Resources