By Ali Johnson
The holiday season is essentially a two and a half month long marathon of celebrating with family and friends. It’s the best time of the year and the worst time of the year. The months from October to December are without question the hardest to stick to your nutrition and fitness goals. Whether it’s traveling or the seemingly never ending parties, it’s a tough time to stay committed. Add in the fact that the sun sets at {practically} noon and we have to get creative when it comes to getting in your sweat sessions.
Welcome to your Metcons away the Box. Luckily, we have taken the guesswork out of keeping your gains while you’re away. We have formulated 7 simple workouts with little to no equipment needed that can be done quickly and anywhere with a little floor space. So leave your kettlebell out of your checked luggage because we’ve got you covered. Full disclosure: burpees are about to become your new best friend.
Workout #1
Your parents’ basement is the perfect place to knock out this quick workout. 30 second intervals, 3 rounds with 15 repetitions per round. 90 second rest between rounds.
- Jumping Lunges
- Inchworm push-ups
- High knees
- Plank pike jumps
- Air squats
- Burpees
Workout #2
When you’re short on time, choose this cardio blaster. AMRAP on a 12 minute running timer.
- 100 high knees
- 30 air squats
- 10 burpees
- 10 butterflies
Workout #3
This one is perfect for hotel rooms where you can’t make much noise due to shared walls and floors. This is an EMOM with a 22 minute time cap. Try to hit as many reps as you can within each minute, leaving yourself with about 15 seconds of rest at the end.
- Air squats
- Incline pushups
- Hip thrusts
- Burpees
- Tricep pushups
- Standard crunches
Workout #4
Reference this core workout on the days when you’re feeling a little bleh after traveling. Try to knock out 3 rounds (plus or minus a round based on your fitness level).
- 60 second plank hold
- 30 second hollow body hold
- 20 plank shoulder taps
- 20 butterflies
- 20 bicycling abs
- 60 second plank hold with alternating leg raises
Workout #5
This workout is a killer for your core and glutes. AMRAP with a 15 minute time cap.
- 20 Spiderman mountain climbers
- 20 Single leg glute bridges
- 20 Donkey kicks
- 20 Up-Downs
- 20 Plank jacks
Workout #6
Take this one to the park to get some fresh air and escape your in-laws. This workout will require a bench. AMRAP with a 15 minute time cap.
- Tricep dips
- Incline push-ups
- Single leg lunges {face the opposite direction of the bench and alternate putting your leg on the bench}
- Bench jumps
Workout #7
If you have the space and the skill-set to do this ladder, go for it. AMRAP with a 15 minute time cap.
- 10 Handstand pushups
- 20 Superman pulses\
- 30 Hand release pushups
- 40 Sit-ups
And don’t forget, CF3P is launching their “All the Gainz” challenge which is the perfect way to ensure you stay committed to your health and fitness goals during the winter! Sign up today for a chance to take home the grand prize AND blow your new year’s resolutions out of the water.
