This week, the workout is designed to strengthen your upper body!

Muscle-strengthening activities are an important part of any movement routine. They can contribute to your weekly physical activity goals while also helping you feel stronger and make everyday life a little bit easier. The weekly workouts are designed to be short and modifiable so you can tailor them to your activity level and goals. Check out our Holiday Challenge Workout Reminders for more information and tips to guide you through these workouts.

Week #6: Lower Body

• Rest 15 seconds after completing each movement before starting the next one.
• Aim to complete each movement 3 times. You can complete all 3 sets for one movement before switching to the next, or complete 1 set of each and then repeat all 5.

Sumo Squat – 16 repetitions OR 45 seconds

• Start by bringing your legs a little bit outside of hip width and pointing the toes out. Push your hips back and down and bend at the knees to lower into a seated position. Pause for 1 second, then slowly return to the starting position.

Single-Leg Deadlift – 16 repetitions OR 45 seconds

• Find balance on one leg, using a waist-high surface or wall for support if needed. Hinge at the hips to lower your chest towards the floor and extend your leg behind you. Slowly return to the starting position. Alternate legs after each repetition, or complete 8 repetitions on each.

Side Lunge – 16 repetitions OR 45 seconds

• Pause for 1 second at your full range of motion before returning to the starting position. Alternate legs after each repetition, or complete 8 repetitions on each.

Calf Raise – 16 repetitions OR 45 seconds

• Modification: Perform from a seated position. Really think about squeezing your calf muscles.
• Challenge: Perform single-leg calf raises.

Pause Marches – 16 repetitions

• Stand with a tall posture and engage your core. Slowly bring one knee up to hip height (or whatever your full range of motion allows), pause and hold for 5-10 seconds, then lower back to your starting position. Alternate between your right and left legs.
• Modification: Complete from a seated position or use a waist-high surface or wall for support.
• Challenge: Hold your arms straight overhead while you complete these repetitions.

This week, the workout is designed to strengthen your core with standing movements!

Muscle-strengthening activities are an important part of any movement routine. They can contribute to your weekly physical activity goals while also helping you feel stronger and making everyday life a little bit easier. The weekly workouts are designed to be short and modifiable so you can tailor them to your activity level and goals. Check out our Holiday Challenge Workout Reminders for more information and tips to guide you through these workouts.

Week #5: Standing Core Circuit

• Rest 10 to 15 seconds after completing a movement before starting the next one.
• You can complete this circuit 2 – 4 times for a longer core workout or complete it once a few times throughout the day for extra core work.
• You can use a wall or chair for support during any of these movements!
• Maintain a tall posture with shoulders back and a straight spine while completing these movements. Think about drawing your belly button to your spine to engage your abdominal muscles.

Standing Incline Plank – 30 to 45 seconds

• Place your hands against the wall or on a chair for support. Position your feet so that you are leaning forward slightly and engage your core. Walk your feet further from the wall or the chair to increase the challenge.

Standing Bird-Dogs – 30 to 45 seconds

• Place your hands against the wall or on a chair for support. Position your feet so that you are leaning forward slightly and engage your core. Extend one leg behind you and reach the opposite arm towards the ceiling. Pause, then slowly return to the starting position. Alternate with the opposite arm and leg.
• Modification: Extend one leg, pause and return to the starting position before extending the opposite arm. Alternate between one leg and one arm at a time.

Marching – 30 to 45 seconds

• Stand with a tall posture and engage your core. Slowly bring one knee up to hip height (or whatever your full range of motion allows), pause, then lower back to your starting position. Alternate between your right and left legs.
• Challenge: Start standing with your arms overhead. As you bring one knee up, move both arms straight down to your side. As you lower your leg, bring your arms straight back overhead.

Standing Twist – 30 to 45 seconds

• From a standing position, extend your arms in front of you at shoulder height with palms together. Engage your core and slowly rotate your arms and torso to one side, keeping your hips facing forward. Slowly return to the starting position. Alternate between your right and left side.

Wood Chops – 30 to 45 seconds (switch sides halfway)

• Modification: Perform from a seated position.
• Challenge: Perform with a 4-second count to bring your arms above your shoulders and a 4-second count to return to the starting position.

This week, the workout is designed to strengthen your whole body!

Muscle-strengthening activities are an important part of any movement routine. They can contribute to your weekly physical activity goals while also helping you feel stronger and making everyday life a little bit easier. The weekly workouts are designed to be short and modifiable so you can tailor them to your activity level and goals. Check out our Holiday Challenge Workout Reminders for more information and tips to guide you through these workouts.

Week #4: Total Body

• Rest 15 seconds after completing each movement before starting the next one.
• Aim to complete each movement 3 times. You can complete all 3 sets for one movement before switching to the next, or complete 1 set of each and then repeat all 5.

Push-Ups – 16 repetitions OR 45 seconds

• Modification: Try this exercise on your knees or try placing your hands on a stable chair, waist-high surface, or on the wall.
• Challenge: Try holding for 1-2 seconds at the bottom of the movement, or perform a tricep push-up. You could also add a single-leg raise or stagger your hands.

Chair Squat – 16 repetitions OR 45 seconds

• Modification: Hold onto another stable object or surface for support. Use your upper body to help support you as you return to standing.
• Challenge: Perform on a stable surface that is a lower height to increase the depth of your squat. Lower into the squat for a 4 second count and return to standing for a 4 second count. 

Side Lunge – 16 repetitions OR 45 seconds

• Modification: Hold onto another stable object or surface for support.
• Challenge: Pause for 2 seconds at the bottom of the movement before returning to your starting position. Try adding weight.

Arm Pull Series – 16 repetitions OR 45 seconds

• Imagine you are holding a rope in your hands that you are trying to pull apart in different ways for this series.
• Challenge: If you have a resistance band, you can use it for an added challenge.

Russian Twists – 16 repetitions OR 45 seconds

• Modification: Try trunk rotations either standing or in a chair. Extend your arms straight out in front of you if possible.
• Challenge: Lift and hold your feet off the ground while performing this movement. Try holding a weight in your hands.

We are social beings.  If covid lockdowns taught us anything, they taught us that we as humans are designed to interact with others.  And researchers say that exercising with other active people can help motivate us to be active ourselves.  Being active with friends also helps make exercise more enjoyable and holds us accountable to stick to our workout routines. 

Here are 5 tips for choosing a workout buddy!

1. Pick an activity that you and your workout buddy both enjoy; e.g., walking, running, pickleball, or working out at the gym.
2. Choose a buddy at a similar fitness level with similar fitness goals, so neither of you gets discouraged. 
3. Select someone who lives in close proximity to you, to increase the chances of being able to meet up on a regular basis.
4. Choose someone with a similar schedule to yours; e.g., are you a morning exerciser or prefer evening workouts?
5. This may seem obvious, but select a buddy that you like.  Socializing during the activity is half the fun. 

This week, the workout is designed to strengthen your upper body!

Muscle-strengthening activities are an important part of any movement routine. They can contribute to your weekly physical activity goals while also helping you feel stronger and making everyday life a little bit easier. The weekly workouts are designed to be short and modifiable so you can tailor them to your activity level and goals. Check out our Holiday Challenge Workout Reminders for more information and tips to guide you through these workouts.

Week #3: Upper Body

• Rest 15 seconds after completing each movement before starting the next one.
• Aim to complete each movement 3 times. You can complete all 3 sets for one movement before switching to the next, or complete 1 set of each and then repeat all 5.
• Challenge: For each of these movements, you can add weights to increase the intensity. Canned foods can make a great set of light weights.

Lat Pulls – 16 repetitions OR 45 seconds

• Start by bringing your arms straight overhead with palms facing forward. Slowly move your elbows down to chest-height (where your arms create a “W” shape) while drawing your shoulder blades back and down. Return to the starting position with a controlled tempo.

Seated Row – 16 repetitions OR 45 seconds

• Find a tall, seated posture and engage your core. Bring your hands to chest height with arms extended. Draw your elbows back while squeezing your shoulder blades. Return to the starting position with a controlled tempo.

Seated Shoulder Press – 16 repetitions OR 45 seconds

• Find a tall, seated posture and engage your core. Bring your hands to shoulder height keeping your elbows at your side. Slowly extend your arms and press your hands straight overhead. Return to the starting position with a controlled tempo.

Standard/Side Bicep Curl – 16 repetitions OR 45 seconds

• Begin with arms extended at your side and palms facing forward. Keeping your upper arm stationary, bend at the elbow to curl your hands up to your shoulders. Return to the starting position. Rotate your arms so that your palms face sideways, out from your legs. Bend at the elbow to curl your hands to your shoulders before returning to the starting position with a controlled tempo. Alternate between the standard and side bicep curls.

Seated Triceps Press – 16 repetitions OR 45 seconds

• Sit at the front of your chair. Place your hands on the armrests or edge of the chair. Press up through your arms until they are extended. Slowly descend back to a seated position, allowing your arms to bend to the original position. 

At-home workouts became a staple when gyms and fitness studios closed during the start of the pandemic. Even as those spaces have re-opened, at-home workouts remain a convenient and budget-friendly way to incorporate movement into your day. Whether at-home workouts are in your routine or not, they are a great option during the holiday season when holidays and travel may disrupt your routine. Maybe you used to have a great at-home workout routine in place but have not been keeping up with it lately. Or are you looking for a new routine or a change to your current one? Regardless, here are some tips to help you kickstart an at-home workout routine:

1. Make a realistic plan.

• Look at your current routine. Think about how many times you want to workout and for how long. Schedule those workouts and stick to them!
• Make time for workouts. Maybe it isn’t realistic for you to block off an hour a day. Maybe you could fit in 30 minutes, or three 10-minute workouts.

2. Make it convenient.

• Think about ways to incorporate short bursts of activity throughout your day. Take a walk around your home or office for 5 minutes every hour. After 30 minutes of sitting, spend 2 minutes standing and engaging in light stretching.
• Wear clothes you can be active in. This eliminates the need to completely change when it is time for your workout or you realize you have a few minutes for movement.

3. Designate your space.

• Establishing and setting up your space can help you get into a good mindset for your workout.
• You don’t need a dedicated workout room. If you can fit a mat or towel on the floor, that is all the space you need.
• Keep any weights/equipment by your space. For example, cans make a good set of light weights.

4. Create accountability.

• Plan to workout with other people in your household. Align your schedules and interests to create a partnered routine. You can also workout virtually with friends or co-workers.
• Ask a friend or family member to be your accountability partner. Communicate your weekly plan with them, and reach out when you have completed your workouts.
• Download an app to track your workouts. Some fitness apps include both workouts and tracking features.
• Put a physical calendar on your desk or the wall. Log your workouts where you can see your progress and consistency.

5. Try something new.

• Try a new workout format. If you always do a HIIT workout, try yoga or pilates. If you always follow along with a video, try following a written routine and play music in the background.

6. Take your workout outside.

• Try your typical workout in the sunshine rather than inside. Don’t forget to dress appropriately for the weather and drink plenty of water, especially if it is warm.
• If you have time, you can even go on a short walk before and/or after to extend your time outdoors.

How can an at-home workout elevate your movement routine this holiday season?