Winter Workout

Try this Winter Workout to keep you on track during the holidays. Click on the links to see pictures of exercises

Workout

Cycle 1: Weeks 1-4, Plan A

For Program A, you’ll start with three rounds of the following core work:

Core

Do three rounds of core work: 

• Glute Bridge: 15 reps

• Hollow Hold: 20-second hold

• V-Ups: 10 reps

• Plank: 20-second hold

• Plank With Knee to Elbow: 8 reps per side

HIIT Cardio

Do five rounds of 30 seconds of each exercise, with little to no rest in between rounds. Ouch!

• High Knees

• Double Leg Raises

• Vertical Jumps

Strength Circuits

Circuit 1 — complete two sets:

• DB (Dumbbell) Goblet Squats: 10 reps

• Low DB Squat Pulses: 15 pulses – Sumo Squat/arm raise

• DB Push Press: 10 reps

• DB Tricep Overhead Extension: 10 reps

Circuit 2 — complete two sets:

• Alternating Reverse Lunges: 10 reps per leg

Circuit 3 — complete two sets:

• DB Lateral Raises: 10 reps 

• DB Kickbacks: 10 reps. 

• Step-Ups: 5 steps per leg

Previous

Cycle 1: Weeks 1-4, Plan B

Core

Do three rounds of core work:

• Glute Bridge: 15 reps

• Hollow Hold: 20-second hold

• V-Ups: 10 reps

• Plank: 20-second hold

• Plank With Knee to Elbow: 8 reps per side

HIIT Cardio

Do five rounds of 30 seconds of each exercise, with little to no rest in between sets.

• Lateral Skater Jumps

• Plank With Shoulder Taps

• Jumping Jacks

Strength Circuits

Circuit 1 — complete two sets:

• Mini Band Lateral Walks (Band Above Knee): 10 steps per side

• Mini Band Kickbacks (Band Around Ankles): 10 kicks per side

Circuit 2 — complete two sets:

• Seated Cable Row: 12 reps

• Single-Leg Sit to Stand: 6 reps per leg

Circuit 3 — complete two sets:

• Lat Pulldown Wide Grip: 12 reps

• Lateral Lunge: 8 reps per side

Circuit 4 — complete three sets:

• DB Biceps Curl: 12 reps

Previous

Cycle 2: Weeks 5-8, Plan A

Core

Do two rounds of the following:

• Glute Bridge With Mini Band Around Knees: 15 reps

• Hollow Hold With Scissor Kicks: 20 seconds

• Weighted DB Starfish: 10 reps

• Traveling Planks: 8 reps

• Fast Mountain Climbers: 20 seconds

HIIT Cardio

You’ll do 30 seconds of each exercise with minimal rest in between rounds. Do five rounds in total.

• Jumping Rope

• Russian Twist

• Box Jumps

Strength Circuits

Circuit 1 — complete two sets:

• Squat Jumps: 10 reps

• Goblet Squats: 10 reps

Circuit 2 — complete two sets:

• Single-Leg DB Shoulder Press: 10 reps

• Elevated Push-Ups: 10 reps

Circuit 3 — complete two I’m sets:

• Alternating Lateral Lunges: 10 reps per side

Circuit 3 — complete two sets:

• DB Isolated Lateral Raise Hold: 10-second hold

• DB Alternating Front Raise: 10 reps per side

• DB Step-Ups: 12 reps per leg

Circuit 4 — complete three sets:

• Cable Tricep Extension: 10 reps

Core

Do two rounds of the following:

• Glute Bridge With Mini Band Around Knees: 15 reps

• Hollow Hold With Scissor Kicks: 20 seconds

• Weighted DB Starfish: 10 reps

• Traveling Planks: 8 reps

• Fast Mountain Climbers: 20 seconds

HIIT Cardio

Do five rounds of 30 seconds of each exercise, with minimal rest in between rounds:

• Lateral Skater Jumps With Mini Band Below Your Knees

• Plank Jacks With Mini Band Above Your Knees

• Jumping Jacks With Dumbbells in Hands and Mini Band Below Your Knees

Strength Circuits

Circuit 1 — complete two sets:

• Mini Band Lateral Walks (Band Above Knee): 12 reps per direction

• Mini Band Kickbacks (Band Around Ankles): 12 reps per leg

Circuit 2 — complete two sets:

• Bent-Over DB Row: 12 reps

• Single-Leg Sit to Stand Holding DB: 8 reps

Circuit 3 — complete two sets:

• Narrow Reverse Grip Lat Pulldown: 12 reps

• Curtsy Lunge: 8 reps

Circuit 4

• Resistance Band Bicep Curl Hold: 10 seconds

• Resistance Band Bicep Curls: 12 reps

Cycle 3: Weeks 9-12, Plan A

Core

Two sets of this core workout:

• Glute Bridge Hold With Mini Band Around Knees and Abduct Knees: 12 reps

• Glute Bridge: 10 reps

• Reverse Crunches: 10 reps

• Side Plank: 30 seconds

HIIT Cardio

Do five rounds of this workout, performing each move for one minute at a time, with minimal rest between rounds:

• Jumping Rope

• Russian Twist

• Alternating Lunge Jumps

Strength Circuits

Circuit 1 — complete two sets:

• Squat With Single Arm DB Press: 10 reps per side

• Elevated Push-Ups: 10 reps

• Plank With Lateral Leg Taps: 10 taps per side

Circuit 2 — complete two sets:

• Static Lunge With Bicep Curl: 10 reps per leg

• DB Shoulder Press: 10 reps

• DB Bent-Over Reverse Fly: 10 reps

Circuit 3 — complete two sets:

• Single-Arm Cable Tricep Extension: 12 reps per side

• DB Step-Ups: 10 reps per leg

Previous

Cycle 3: Weeks 9-12, Plan B

Core

Do two rounds of the following:

• Glute Bridge Hold With Mini Band Around Knees and Abduct Knees: 12 reps

• Glute Bridge: 10 reps

• Reverse Crunches: 10 reps

• Side Plank: 30 seconds

HIIT Cardio

Do five rounds of this workout, doing each exercise for 30 seconds and taking minimal rest in between rounds:

• Lateral Skater Jumps With Mini Band Below Your Knees

• Plank Jacks With Mini Band Above Your Knees

• Jumping Jacks With Dumbbells in Hands and Mini Band Below Your Knees

Strength Circuits

Circuit 1 — complete two sets:

• Mini Band Lateral Walks (Band Above Knee): 10 steps per side

• Mini Band Kickbacks (Band Around Ankles): 10 kicks per side

• Bent-Over DB Row: 12 reps

• Single-Leg Sit to Stand Holding DB: 8 reps

Circuit 2 — complete two sets:

• Narrow Reverse Grip Lat Pulldown: 12 reps

• Curtsy Lunge: 8 reps

Circuit 4

• Resistance Band Bicep Curl Hold: 10 seconds

• Resistance Band Bicep Curls: 12 reps