Home for the Holidays Workout and Tunes a la Erin!

Home for the Holidays Workout and Tunes a la Erin!

 

Hi all! I asked my best friend and an awesome group fitness instructor to develop a "home for the holidays" workout for you all. She is AWESOME. One of the major things I have noticed is that the holidays put you out of your comfort zone so it is very difficult to always find the motivation to work out. Erin has designed a very tough workout below which can be done at your gym, a park and the best place...HOME! Tune in below to see some inspiration about who Erin is and enjoy the amazing workout she has for you!

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Home for the Holidays Conditioning & HIIT

When Madison asked me if I’d put together a holiday workout for her awesome health blog, I was ecstatic. Because optimum nutrition and fitness are like Netflix and red wine— you can’t have one without the other.

As a triathlete and group fitness instructor, I like to keep my strength-building workouts all about keeping my heart pumping and my brain engaged. I love the feeling in my entire body after a great interval/strength building full-body workout, so I’ve put together a list of a high intensity circuit. No better way to head into the holidays than with a killer calorie burn!

Warm up

To start, repeat these four exercises for 6 mins:

15 jumping jacks

10 pushups

20 mountain climbers

10 plank jax

The meat and potatoes:

Here’s your circuit part of the workout.

What you’ll need:

 Something to step up on, like a plyo box, sturdy chair, or even some stairs

 Any kind of weight — like a plate, kettlebell or dumbbell. But even something heavy you have lying around the house could work, like a big pumpkin or a heavy brick! Aim for 15-30 lbs.

How it works: This workout uses a diamond format. You build up your number of repetitions of each exercise up to 12 reps. Then you work your way back down and repeat for 30 minutes. So you’ll do one burpee, then two tuck jumps, three jumping lunges, four pushups and so on. Once you hit the exercise you’re suppose to do 12 times, you work your way back down. 12 bicep curls, 11, step ups, 10 burpees, etc.

See below:

1 Burpee

2 Tuck Jumps

3 Jumping lunges (1 rep = right 1, left 1)

4 Sunshine pushups

5 Overhead Lunges

6 Single Leg Squat

7 Lateral Raises

8 Inch Worm Pushups

9 Goblet Squats

10 Burpees

11 Step Ups

12 Bicep Curls

1 minute rest

12 Bicep Curls

11 Step Ups

10 Burpees

9 Goblet Squats

8 Inch Worm Pushups

7 Lateral Raises

6 Single Leg Squat

5 Overhead Lunges

4 Sunshine pushups

3 Jumping lunges (1 rep = right 1, left 1)

2 Tuck Jumps

1 Burpee

Repeat 3 times through, or keep repeating for 30 minutes.

You’ll end up working your entire body!

The cherry on top: A little bit of core Tabata.

Named after scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Tabata training is one of the most popular forms of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high- intensity exercises in a specific 20-seconds- on, 10-seconds- off interval. I find Tabata training to be a great format for core work. It’s challenging and you cover a lot of time, but it also goes quickly. It helps me keep your mind busy alongside your muscles.

20 seconds on / 10 seconds off, repeating each 8 times, for a total of 12 minutes of ab

work:

 Plank Jacks

 Shoulder Tap Planks

 Russian Twists

Some great tunes to go with this workout:

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Now, go grab another piece of pie. You earned it!

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Erin McCarthy is an ACE-certified group fitness instructor, triathlete, advertising copywriter, and freelance journalist based out of Pittsburgh, PA.

 

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