Be Well-03.png

Be Well.

A health and wellness blogazine for Auburn University Students. 

12 Days of Fitmas: Your Holiday Workout Plan

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!


goldblack.jpg

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


twlelvedays2.jpg

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)


twlelvedays3.jpg

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


twlelvedays4.jpg

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!


twlelvedays5.jpg

CARDIO

Do 30 minutes of your choice of cardio.


twlelvedays6.jpg

REST

Take this day to rest, hydrate, stretch and prepare for round two.

twlelvedays.jpg

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.

3 Easy, Healthy Holiday Treats

3 Easy, Healthy Holiday Treats

All I Want For Fitness: 2018 Fit Gift Guide

All I Want For Fitness: 2018 Fit Gift Guide