santa exercising

Tis the season to be busy, but there is NEVER an excuse to not exercise. Today I present you with a list of 12 exercises you can do at home that require no equipment. If you are feeling festive, you can even do a 12 days of Christmas workout with them. In this workout you would have each exercise represent a “day” of Christmas. For example, first you hold a plank for 1 minute, then you do 2 swoop pushups followed by 1 one minute of crunches. Next you do 3 single leg squat jumps on each leg, followed by 2 swoop pushups, and a one minute plank hold. You get the gist. Have fun with it. I guarantee this is a challenging workout that takes between 45 minutes and one hour.

The 12 Exercises of Christmas:

 

  1. One minute plank hold or 1 minute of crunches
  2. Swoop pushups (pass through a cobra (yoga position) to a push up keeping elbows in)
  3. Single legs squat jumps (3 on each leg)
  4. Lateral hops immediately to a squat jump
  5. Side plank with a reach under the body and then up in the air
  6. Squat jumps
  7. Clapping V ups (or upper and lower body crunch with a clap under legs)
  8. Reverse crunches with a rotation at the top of the crunch (8 rotations each way)
  9. Reverse plank with a triceps dip, flip over to a push up (that’s 1)
  10. Wall triceps slides (stand facing away from wall with palms against the wall. Slide down wall till shoulders almost touch the wall, then push/slide back up the wall arms stay straight you should feel this in the back of the arm)
  11. Prone arch hold with a pull apart of the arms and legs to letter X then bring them back together
  12. Front lunges with a leg kick (left and right for a total of 24)

 

#athomeexercises

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie