Bodyweight Holiday Workouts

We all like to take breaks and get away from our day-to-day routine. It’s encouraged from time to time. This allows a place of rest, observation, refocus, and testing to see if we’re tracking our development toward our goals and healthier and balanced lifestyles. 

However, movement is also therapy and keeps the body energized, helping with healing, circulation, and much more. 

So below, you will find a couple of workouts that all still hit the 3x things I like to achieve daily.

WORKOUT 1: CORE AND GLUTES FOCUSED CIRCUIT. 4 ROUNDS. 

Twenty x-controlled crunches with legs at 90-degree positions.

Lying on your back, bring your legs to a 90-degree place and maintain legs at a hip-width distance from one another. Arms out to the side of the head, close your ribcage, and crunch while keeping core activation for the duration of the crunches. 

20x Hip Thrust – Single leg or dual

Set your feet hip-width apart, drive up with your heels pushing into the ground, and rising onto your shoulders while maintaining core engagement. Hold at the top for 3 seconds and repeat. 

30 second Plank

Set your elbows under your shoulders, hips parallel to the ground, and feet in an elevated position rather than stretching into your Achilles tendon. Breathe in and embrace the core. 

10x each Side Lying Leg Raises

Set yourself up on your side with your bottom leg at 90 degrees and top leg lengthened straight.

Pull your hips over the top of your torso and rotate your foot to a slight internal rotation. Place a hand on the top glute to get a better mind-muscle connection, and raise the leg straight up using your glute to control the movement. 

WORKOUT 2: LEGS FOCUSED CIRCUIT. 4 ROUNDS

15x Pause Squats

Set your feet hip-width apart. Allow space for the hips to move as you sink back into your squat, control the descent over 4 seconds, pause for 3 seconds and return to the start position. Maintain core activation for the duration of the reps, and don’t disengage at the top.

10x Split lunge

Take a step backward, and with your back foot, maintain a tall heel. Keep your hips even (Don’t rotate when you step back) and then sing down into the movement while maintaining core engagement. Return to the start position but don’t relax. Do 10 for each leg and then swap. 

20x Split Stance Pivot

Set your feet hip-width apart, one foot in line with your heel in a tall elevated calf position. Keep your hips set neutral between the two feet. Fold in the hips while sitting back into your glutes, keeping the body tall and countering the lowering phase using your hamstrings. Return to the starting position but don’t lock out. 

30-second Single Leg Hold x 2

Set your feet hip-width apart, engage your core, and bring the other leg up to 90 degrees. Maintain balance and structure in the body while stabilizing yourself. Swap legs and repeat twice.