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