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December 15, 2016

Jump rope

Christmas is coming up, and we all know what that means: it's time to slack off and demolish every piece of delicious food in sight. 

Nobody's pointing fingers here. It's good to let loose and take some time off from your fitness goals every now and then. After all, fitness isn't life...spending time with your family and doing things you love is.

Still, many of you reading this like and enjoy staying fit, and you probably don't want to let a few weeks of gluttony ruin any of your hard work. We get it, and that's exactly why we're going to share a few easy ways to stay fit over the holidays.

 

Get a sprint workout in.

Sprinting is an insanely effective way to build and maintain fitness. It's a full body exercise that trains strength, power, speed, and conditioning. We love it for that, but we love it even more because it takes such a tiny amount of time out of your day.

You don't even need to spend 10 minutes on this minimalist (but still effective) sprint workout. Give it a try on Christmas Eve.

  • 20 second sprint, 30 second rest
  • 15 second sprint, 30 second rest
  • 10 second sprint, 20 second rest
  • 15 second sprint, 30 second rest
  • 10 second sprint, 1-2 minute cooldown

 

Skip rope every morning.

Rope skipping might sound a little old school, but it's perfect for times when you're not in the mood to do a full workout, like over the holidays. It's low-intensity, but it's still enough to provide some conditioning benefits.

Do this quick workout every morning (or evening if that's your style) over the holidays. You can take breaks between each set, or knock it all out in one go if you're up for it.

  • 100 normal
  • 50 alternating
  • 25 single leg (one side)
  • 25 single leg (other side)
  • 50 alternating
  • 100 normal

 

Do more dynamic stretching.

Or start doing it if you haven't been. For those who haven't heard of it, it's just a more involved form of stretching that typically includes movement. Dynamic stretching is often used as a warmup, but it works great on its own as active recovery on lazy days.

String the following four exercises together to create a "flow" circuit:

 

You could even use all three of these strategies if you're seriously dedicated, but even just one can make a difference. None of these will single-handedly combat the effects of lots food and minimal exercise, but something is better than nothing, right?


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