Christmas Break Home Workout


This week for me is one of reset and one of chaos. With a full week of "vacation" from work, I'll also have kids home to entertain and a long list of projects that most likely won't be completed. But with a week of "no schedule", my workout times change a bit and the challenge is a little steeper. Today’s Get Fit Minute is a full body workout. The entire workout is just over a half hour. I LOVE intervals because it keeps my mind busy and my heart pumping. Plus, with a busy schedule I can get a total body workout it less time. Each of these circuits will be repeated twice. Do as many exercises as you can get through within the 7 minutes. You will set your timer (I use the app Interval Timer Pro). I typically get through two full sets. If you have some time left over, jog in place.

  • Circuit One: 7 Minutes

  • Break: 30 seconds

  • Circuit Two: 7 minutes

  • Break: 90 seconds

  • Repeat this entire sequence immediately

For this workout you will need:

  • Weights (or a kid)

  • Step (or curb, or stair, or chair)

Circuit 1

Commandos – 16 reps (8 each arm)

Begin in plank position. Lower your right arm to a elbow position, followed by the left with your core remaining in tact. Place your right hand palm down and press up, followed by the left, returning to plank position. Repeat starting with the other arm.

Plank Jacks – 20 reps

In a plank position (on elbows or hands), jump your legs out to a v and jump in back together keeping a stiff plank with the movement exclusive in the legs.

Deadlifts -20 reps

In a standing upright position with a dumbbell in each hand, lower the weights down with your back extended, chin up and lowering in line with your shins. Pull back up using your back side muscles, squeezing on the way up.

Triceps Overhead – 15 reps

With the weight overhead above your shoulders either horizontally or vertically with your two hands, lower the weight behind your head, keeping your elbows tight to your head and squeeze as your return to the starting position.

Circuit 2

Weighted Reverse Fly – 15 reps

With feet planted firmly on the floor about shoulder width apart, bent over and arms extended raise your arms upward and outward like a bird until the dumbbells reach shoulder height. You should feel a pinch in your shoulder blades.

Weighted Burpee with Press – 15 reps

With your hands on the weights or on the floor, jump back to a plank position. Jump your legs back in to a squat just outside your shoulders. With the weights lift them up and push straight up over your head in line with your shoulders. Repeat.

Jump Lunges – 20 reps (10 per side)

With your shoulders back and chest out, jump out to a lunge with both knees at a 90 degree angle. From here, propel upwards switching your legs and lending in the opposite leg forward lunge.

Ab Bicylces – 40 reps (20 per side)

With your shoulders back and chest out, jump out to a lunge with both knees at a 90 degree angle. From here, propel upwards switching your legs and lending in the opposite leg forward lunge.


#Workouts