2 Quick and Dirty Foundational Workouts to Do During the Holidays
Unless you’re in the middle of training for your next event, the holidays are an excellent opportunity to devote some extra time to your busy work and social schedules while building a physical foundation for an upcoming training block.
If you’re anything like us, your already hectic schedules get even more condensed during the holiday season. But when you’re serious about training, being busy isn’t an excuse to lose fitness altogether.
These two foundational workouts are a fast mix of functional strength and conditioning to keep you race ready and injury free on a limited time frame so you can spend time with family and friends without deconditioning during the holidays.
Related: The 30 Best Exercises for Functional Strength and Mobility
2 Foundational Workouts to Do During the Holidays to Maintain Fitness
1. Foundation of Strength: Upper Body with Gabe Snow
If you’re looking for a Spartan standard for building strength, this is one of them. Alternate this workout with a lower-body strength day throughout the week, and work in a few runs and an additional core workout of your choice.
The Workout:
Perform each exercise for 10 repetitions. Complete 3 sets.
1A. Dumbbell Cleans
1B. Single-Arm Push Press
Perform each exercise for 10 repetitions. Complete 3 sets.
2A. Floor Press
2B. Push-Ups
Perform each exercise for 10 repetitions. Complete 3 sets.
3A. Bent-Over Row
3B. Pronated Elbow Plank
Perform each exercise for 10 repetitions. Complete 3 sets.
4A. Seated Single-arm Shoulder Press
4B. Glute Bridge Floor Press
Finisher: Perform the following exercise for 15 repetitions.
5. Renegade Row
MORE: 2 Quick and Dirty Foundational Workouts to Do During the Holidays | 4 Quick and Controlled Core Workouts to Do During the Holidays
2. Foundation of Strength: Lower Body with Gabe Snow
This is another Spartan standard for strength, but lower-body focused this time around. Alternate this one with the workout above and you’ve got a no-fail weekly holiday schedule.
The Workout:
Circuit 1: Perform the following exercises for 45 seconds. Rest 45 seconds. Repeat for 3 rounds.
1A. Lunge Complex (Forward, Lateral, Reverse, Transverse)
1B. Eccentric Squat
Circuit 2: Perform the following exercises for 45 seconds. Rest 45 seconds. Repeat for 3 rounds.
2A. Front Squat
2B. Jump Squat
Straight Set 1: Perform the following exercise for 5 repetitions. Rest 30 seconds. Repeat 3 rounds.
— Sumo Squat to Pop Up x 5
Circuit 3: Perform the following exercises for 45 seconds. Rest 45 seconds. Repeat for 3 rounds.
3A. Kickstand Deadlift
3B. Dynamic Split Squats
