12 Days of Christmas Workout [WOA]

Here’s another #WOA (WorkOutAnywhere) workout for you guys.

This one is Christmas themed and it can be done at home, in a hotel room, outside, etc. This workout requires zero equipment, hence #WOA.

So the exercises work just like the 12 Days of Christmas song…

Start with 30 sec wall sit, then do 2 squat jumps and a 30 sec wall sit, then 3 push-ups and 2 squat jumps and a 30 sec wall sit, etc. If there’s an exercise in this list that you don’t like, switch it out for something else like jumping jacks, shuffles side to side, crunches, etc.

Play some Christmas music while you do it and you’ll be done before you know it.

Happy holidays to everyone!

 

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30 Minute Plyos and Weights [WOA]

All you need for this workout is a set of dumbbells. Give it a shot and let me know how you do!

Repeat each round four times with a 30 second break in between sets. Take a one minute break in between rounds.

Round 1 – repeat 4x

  • 10 Squat thrusters with medium dumbbells
  • 10 One legged hop (holding medium dumbbells) -left leg
  • 10 One legged hop (holding medium dumbbells) -right leg
  • 30 sec rest

….rest 1 minute…

Round 2 – repeat 4x

  • 10 lunge jumps (holding medium dumbbells) -left leg
  • 10 lunge jumps (holding medium dumbbells) -right leg
  • 10 push-ups
  • 30 sec rest

….rest 1 minute…

Round 3 – repeat 4x

  • 8 burpees
  • 10 overhead tricep extensions – one heavy dumbbell
  • 30 sec rest

….rest 1 minute…

Round 4 – repeat 4x

  • 30 jumping jacks with medium weight dumbbell
  • 10 alternating plank rows
  • 30 sec rest

….rest 1 minute…

Ab finisher – repeat 2x

  • 1 minute elbow plank on exercise ball – move arms back and forth and keep body still
  • 30 sec rest
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Turkey Day Workout [WOA]

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I’m traveling for Thanksgiving this year and when I travel I like to prep a bodyweight workout to bring with me. In case I can’t find a gym or any equipment, I like to have an exercise option ready to go. Going for a run is always an option as well, but I have more fun with these.

So here it is (No equipment needed!):

Do each exercise for 45 seconds, rest for 15, then move to the next exercise. Complete 3-4 rounds with one minute rest in between.

Glute bridges
One-legged hop (45 secs each leg)
Bicycle
Burpees
Lunge (alternating)- lunge jumps to make it harder!
Elbow plank hold

Enjoy a good sweat and a wonderful Thanksgiving with your family and friends!

 

 

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