Winter Wonderland Workouts

Away from your gym for the holidays? No time for the gym?

Day 1: Full Body Strength

1. Warm-up (5-10 minutes):

• Jumping jacks

• Bodyweight squats

• Arm circles

1. Strength Workout:

• Push-Ups: 3 sets x12 reps (or as many as you can)

• Bodyweight Squats: 3 sets x 15 reps

• Plank: 3 sets, hold for 30 seconds each (or as long as you can, can do on knees)

• Lunges: 3 sets x 12 reps per leg

• Tricep Dips: 3 sets x 12 reps

1. Cardio Finisher:

• High Knees: 3 sets x 1 minute

Day 2: Cardio and Core

1. Warm-up (5-10 minutes):

• Jump rope

• Leg raises

• Arm swings

1. Cardio Workout:

• Burpees: 3 sets x 15 reps

• Mountain Climbers: 3 sets x 1 minute

• Alternating Lunges: 3 sets x 12 reps per leg

• Sprint in place: 3 sets x 1 minute

1. Core Workout:

• Bicycle Crunches: 3 sets x 20 reps (10 each side)

• Plank with Shoulder Taps: 3 sets, tap each shoulder 20 times (or as long as you can, can do on knees)

• Russian Twists: 3 sets x 20 reps (10 each side)

Day 3: Lower Body Focus

1. Warm-up (5-10 minutes):

• Jumping jacks

• Leg swings

• Hip circles

1. Lower Body Workout:

• Jump Squats: 3 sets x 15 reps

• Glute Bridges: 3 sets x 20 reps

• Lateral Lunges: 3 sets x 12 reps per leg

• Calf Raises: 3 sets x 20 reps

• Wall Sit: 3 sets, hold for 45 seconds (or as long as you can)

1. Cardio Finisher:

• Stair Climbing: 3 sets, 2 minutes each

Day 4: Upper Body Focus

1. Warm-up (5-10 minutes):

• Arm circles

• Shoulder taps

• Jump rope

1. Upper Body Workout:

• Incline Push-Ups: 3 sets x 12 reps (or as many as you can)

• Pull-Ups or Bodyweight Rows: 3 sets x 8 reps (or as many as you can)

• Plank to Downward Dog: 3 sets x 15 reps

• Superman: 3 sets x 15 reps

1. Cardio Finisher:

• Jumping Jacks: 3 sets x 1 minute

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