Posted by: admin October 26th, 2017

Holidays are just around the corner with all the sweets, treats, and goodies you can think of! We all know this time of year and it can really throw a wrench into all the hard work you may have been putting over the last few months. Avoid the 'Festive 15' by staying consistent with your routine, drink plenty of water, get enough sleep, indulge a little (but don't go overboard!), and keep active. 

I know that exercising during this hectic time of year can be tough! But even just 10 minutes of physical activity can improve your mood, give you a jolt of energy, reduce your stress, and help burn those holiday calories. It's amazing what you can do with just your body-weight! Repeat this 5-move circuit for a 10 minute, total body burn you can do anywhere, anytime!

Perform each exercise for 30 seconds, then move onto the next exercise. Try and complete the entire circuit without breaking exercises. Once you've completed the entire circuit take a 30-60 second break and repeat the circuit utilizing the 'amrap method' (as many round as possible). For a 10-minute workout repeat the circuit 2x. 

Sumo Squat Hop or Sumo Squat Reach

  1. Start in a wide sumo squat stance, feet wider than hip width distance, heels in and toes out
  2. With weight in your heels, chest lifted perform a squat; touching the ground
  3. Then explode up, pressing your hip forward and either coming onto your toes as you reach overhead or leaving the ground

Push-up + Pop Up Squat

  1. Start in a high plank position with shoulders stacked over wrists, core pulled in tight, heels pressing behind you
  2. Then either step or hop both feet up towards your hands into a low squat position
  3. Step or hop back into high plank, perform a push up on knees or toes and repeat

Curtsy Lunge + Straight Leg Side Kick 

  1. Start standing, feet slightly wider than hip width distance, toes pointing forward
  2. With weight in your heels, chest lifted perform a reverse curtsy lunge stepping your right foot behind you and to the left so your thighs cross, bending both knees as if you were curtsying. the front thigh should be parallel to the floor, keeping your front knee behind your toes
  3. Stand up out of lunge, with all the weight in your left front heel
  4. As you come back to standing raise your right leg straight out to the side for a straight leg side kick
  5. Switch sides and perform the curtsy lunge and straight leg kick on the left side

Tricep Push-up + Crescent Lunge

  1. Start in a high plank position with shoulders stacked directly over wrists, core pulled in tight, heels pressing behind you
  2. Perform a tricep push up on your knees or toes. elbows will graze the ribcage as you lower to the ground
  3. Return to high plank and then step your right foot between your hands and raise your hands up, biceps by ears, into crescent lunge here the front thigh should be parallel to the floor, keeping your front knee behind your toes
  4. Windmill your arms back to the ground and step back into high plank
  5. Perform tricep push up and repeat crescent lunge on the left side

Mountain Climbers

  1. Start in a high plank position with shoulders stacked directly over wrists, core pulled in tight, heels pressing behind you
  2. Draw one knee towards your hip. this will be your starting position
  3. Explosively reverse the positions of your legs, extending the bent leg straight and drawing the straight leg in towards your hip
  4. Repeat this climbing motion by continuing to alternate bending and straightening of opposite leg