12 Days of Fitmas: Your Holiday Workout Plan
Baby, it’s cold outside, which means finding the motivation to work out can be difficult. During the break, you might not even have access to a gym, but that doesn’t mean you have to forfeit your fitness goals altogether.
With help from Bradley Carn, a personal trainer here at The Rec, we’ve crafted a 12-day workout plan to keep you feeling strong and fit during the holiday season — no gym needed.
You can start the plan in any order you want for the first four days. The fifth day is designated for 30 minutes of your choice of cardio. Run or walk around your neighborhood, find stairs and climb them, dust off your old bike and give it a spin.
On the sixth day, take a full rest day and let your body recover from the first five days of workouts. On the seventh day you will recycle through the four workouts again. That will bring you to day 10. On day 11, repeat with your choice of cardio, and on day 12 rest because you made it!
LEGS
Start at 12 reps per exercise and go down by 2s each time.
Repeat 3-5 times.
Squats
Lunges
Jump squats
Jumping lunges
Single leg squats
ABS
(Repeat 3-5 times.)
30 sec. regular plank
10 plank shoulder taps
12 plank rows (each arm)
30 sec. side plank
with leg abductions (both sides)
12 plank rows (each arm)
FULL BODY
Do each exercise for 30 seconds and rest for 15. Adjust times if needed.
Repeat 3-5 times.
Burpees
Jump rope
High knees
Jump squats
Jumping lunges
Mountain climbers
ARMS
(Repeat 3-5 times.)
Push-ups (6-12 reps)
*go on knees if needed
Curls (5 left, 5 right, 5 together, then repeat
and go down by 1 each time)
Tricep dips (6-12 reps)
*make it harder by extending your legs
Raises (7 lateral raises, 7 front raises, 7 presses)
*grab a dumbbell or anything heavy
you have around the house!
CARDIO
Do 30 minutes of your choice of cardio.
REST
Take this day to rest, hydrate, stretch and prepare for round two.
Even though this workout is meant to be a two-week plan, you don’t have to quit after Christmas Day. Keep going for as long or as little as you’d like. Share your thoughts and progress with us in the comments below or on social @AuburnCampusRec.
And as always,
Be well, Auburn.
