In searching for the perfect 30-minute holiday workout, we came across this infographic that illustrates an easy-peasy, no-equipment-needed, really hard-looking sequence.
Here’s the workout:
“Perform 3 rounds of 12-15 reps of the following supersets, resting 0-30 seconds in between.” (Supersets mean you do two exercises back to back.)
1a) Tuck Jump
1b) Push Up
2b) Mountain Climber
3a) Tricep Dip
3b) Glute Bridge
4a) Jump Plank
Some of these moves are pretty advanced for the AFF crowd though. So we’re breaking it down and offering some modifications. If you don’t see one of the exercises listed below (like squats), that means you can leave it as-is.
There’s no getting around squats. Tough luck.
Instead of: tuck jumps | Try: knee hugs
Stand tall with your core engaged. Shift your weight into your left foot, then lift your right knee into your chest and hug it there. Try to avoid hunching or rounding your back; rather, use your core muscles to bring the knee in and help it along by gently pulling it in with your arms. Hold for a second and switch, slowly transferring weight into your right foot and lifting your left knee. This is a great balance, posture, and core exercise.
Instead of: push-ups | Try: planks, or modify your push-up
Hold your push-up starting position for up to one minute, concentrating on using your CORE muscles and shifting your shoulder blades down your spine to create length in the neck. There’s a muscle right under your armpit that stabilizes the rib cage (it’s the same muscle that makes Michael Phelps look like he has fins.) See if you can find it and keep it “on” throughout your plank.
Instead of: mountain climbers | Try: planks w/knee tucks
Holding a high plank position, slowly bring your right knee into the chest, lifting the hips slightly and rounding the back to emphasize the core engagement. Return your right leg to its starting position, then repeat on the left side. Eventually, you’ll build up a rhythm, and when you’re comfortable, you can progress to the full mountain climber (oh joy.)
Instead of: tricep dips | Try: Crab hold / Inverted tabletop
No matter what you call it, the idea is the same: Sit on the floor with your knees bent and feet flat on the floor. Position your hands behind you, palms on the floor, fingers pointing toward your bum. Using your strong arms and your glutes, raise your hips off the floor and hold. You’re trying to get your torso parallel to the floor – but if your shoulders are tight (like mine), that won’t quite happen. Your feet should stay directly under your knees and your arms should be as straight as you can get ’em. This is a shoulder and glute strengthener/stabilizer.
Instead of: jump planks | Try: planks with hip abduction
Holding a high plank position, lift your right leg and send it straight out to the right. Keep your hips level, your knee locked, and your toe pointing straight at the ground. Return to start and repeat on the left side. Try to minimize any hip-wiggle during the switch. This is an AWESOME glute builder. You can do this for time, or count your reps. One minute oughta do it.
Holiday workout? Done.