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251K Lincoln Road

Waitakere 0610

22B Cavendish Drive

Manukau 2104

4 Aranui Road

Auckland 1060

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Auckland 1025

4 Bodyweight-Only Holiday Workouts

It's the holidays, and it's hard to choose fitness over this...


Last week, I put together a post with a few different ideas for staying fit over the holidays. It included two short workouts (jump rope and sprinting) and a dynamic stretching session, all of which are great for getting your fitness on when you'd rather spend time with your family. 


It didn't feel like enough though, so I wanted to throw another post together with more involved workouts. They include only bodyweight exercises, so they're still perfect as on-the-go workouts that can be completed in a small amount of time. If you don't have a jump rope or you can't scrape together the motivation to sprint (I don't blame you!), try these instead.


Beginners might need to adjust a few exercises — like the inverted row and plank to pushup — but otherwise most people should be able to push through all four workouts. Each workout includes format and set/rep instructions, but feel free to modify these as needed. 


Happy holidays!


Workout 1

Do the exercises one at a time or split them into pairs. If you pair them, do pushups followed by squat jumps, then rest. Repeat that pair until you're done with the sets, then do the same with the other pair.


A) Pushup: 3x30 seconds

B) Lateral Squat Jump: 3x30 seconds

C) Doorframe Row: 3x30 seconds

D) Glute Bridge w/ Pause: 3x30 seconds


Workout 2

Treat A, B, and C as a circuit. Do the bear crawl, lunge medley, and reaching plank, then rest. Repeat 2-3 times, then do the finisher.


A) Bear Crawl: x50m or 30 seconds

B) Lunge Medley (forward, side, reverse, side = 1 rep): x5

C) Reaching Plank: xTough (keep going until you're almost to failure)

Finisher: Frog Jump x 20 seconds on, 10 seconds off, 2-4 minutes total


Workout 3

Do this workout as a circuit. Sprint, then row, then backpedal, then bridge with no rest between sets. Take a rest when you're done, then repeat 2-3 more times.


A) 50m Sprint

B) Inverted Row: x8-12

C) 50m Backpedal

D) Single Leg Glute Bridge: x8/side


Workout 4

Treat A, B, and C as a circuit. Do the mountain climber, plank to pushup, and flutter kick, then rest. Repeat 2-3 times, then do the finisher.


A) Arrow Mountain Climber: x30 seconds

B) Plank to Pushup: x6-8

C) Flutter Kick: x30 seconds

Finisher: Sprint x10m + Shuffle x10m one way + Shuffle x10m other way + Backpedal x10m x5 rounds