5 exercises you can do at home over Christmas
It’s that time of the year! It’s December and like every year that means a busy period with lots of eating and not much time to work out. As a true fit girl, you naturally want to carry on sweating during the festive period, but what to do when the gym is closed? If you don’t have much time in between all your commitments? Or if you just think it’s too cold for a morning run? Help is at hand!
Today I’m sharing my favourite full body workout which you can do at home and takes a maximum of 17 minutes! What more do you want? Let’s go girls!
This is what the workout looks like:
– 45 sec warm up Run up and down the stairs or ‘run’ on the spot, lifting your knees high.
– 5 minute round 1 Take a 1 minute break.
– 5 minute round 2 Take a 1 minute break.
– 5 minute round 3
This is what round 1 looks like:
1. 50 ab bikes (25 each side)
2. 50 mountain climbers (25 each side)
3. 50 side leg raises (25 each side)
4. 20 sumo squats
5. 20 dumbbell lateral raises
What you will need:
– A mat
– 2 dumbbells or 2 bottles of water or 2 gift boxes from under the Christmas tree
– A couple of good Xmas songs on your playlist!
1. Grab your fitness mat and lie down on your back. Put your hands behind your head, elbows pointing outwards. Place your feet so that your knees are bent at a 45-degree angle.
2. Now start ‘cycling’, touching your elbow with the opposite knee on each stroke. Keep changing legs until you have touched each one 25 times.
TIP: Try not to ‘cycle’ too fast. The slower you do this exercise, the more results you’ll see in your core.
1. You can use your fitness mat for this exercise too. Adopt a push up position. That means face turned towards the floor, arms stretched and hands level with your chest and a shoulder’s width apart. Make sure your body is a ‘plank’ from your shoulders to your heels and keep your hands and feet apart. In this position, you are supporting yourself on your toes.
2. Now start ‘mountain climbing’! How? Raise your left foot off the floor and bring your knee towards your chest. Tense your core and let your arms support your body weight. Repeat this exercise with your right foot and leg.
3. Swap legs until you have done 25 repetitions on each side. Try to maintain a good tempo, as if you were running.
1. Lie back down on your fitness mat, but this time on your side. Extend your bottom arm out in front of you and let your top arm/hand rest on your mat. Keep your legs extended and rest your bottom leg on the ground while holding your top leg elevated 10 cm above your bottom leg.
2. Here we go! Lift your top leg – extended – while keeping your bottom leg extended on the mat. TIP: Try to keep your torso as still as possible.
3. Change sides and repeat this exercise 25 times per leg. Each time you bring your leg down, keep 10 cm distance between your legs.
1. Stand up, keeping your feet slightly more than a shoulder’s width apart. Make sure your toes are pointing slightly outwards so that you are in a proper sumo posture.
2. Squat down! Squat as low as possible, making sure your back stays straight and your heels are on the ground. From the lowest point, come back up to your starting position and repeat this exercise 20 times.
1. Stand up straight with a dumbbell or bottle of water in each hand. Holding your dumbbells, let your arms hang by your sides. Make sure the palms of your hands are facing towards you.
2. Keep your torso straight and still while lifting both dumbbells until your arms are parallel to the floor. Keep your arms slightly bent.
3. Hold your arms at the topmost point for 1 second before returning them to the starting position. Repeat this exercise 20 times.
TIP: breathe in as you lift the dumbbells and breathe out as you bring them back down.
On behalf of Foodie-ness, I wish you a sparkling Christmas full of love, health and happiness! Enjoy the festive season and why not tag me (@foodie_ness) in a sweaty selfie when you have done this workout?
Psst… don’t you just love my gym outfit? Check out the complete HKMX sports collection here.
Love, Carolina of Foodie-ness. @foodie_ness
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