Schedules are messed up, children are out of school, and there’s shopping that must be done. With so many responsibilities comes lines, traffic, and parking space searches. The scramble for the holidays is dreaded every year. On top of that, there’s traveling which may be in your future. This can put a damper on your workout schedule and sometimes leave them low on the priority list. Certain times, like during the holidays, it is expected. Other times, like an increased workload at your job, are not. Plans need to be set for such times.
First, realize and accept that making progress during these times is most likely not going to happen. The best we can do is maintain as much as possible and prevent any backward steps. Once schedules fall back into place, hit the ground running with workouts once more.
Next, look at the hand you’ve been dealt. Perhaps heading to the gym earlier is an option, or doing quick half hour workouts instead of hour ones, or even using the treadmill in the complex. Yes, the gym may be small and depressing but we need to keep the habit up.
Everyone is quick to make fitness a resolution in the New Year, but don’t wait until then to begin. If you have already started, don’t let the holidays be an excuse to fall off.
The goal here is to either develop the habit or maintain it as much as possible. Think of it is a challenge, one that will test your will outside of the gym.
Make plans to get in quick workouts between the holiday scramble. If you are serious about fitness, don’t let it fall off because it’s not convenient. Hard times are what separates those who make progress and those who have to keep restarting.
Here are some quick workout ideas:
Set a time for 15 minutes and do As Many Rounds as Possible (AMRAP)
- 10 Squats
- 10 Pushups
- 10 Squats
- 10 Reverse Lunges(R)
- 10 Reverse Lunges (L)
- 5 Squat Thrusts
Using a Kettle-bell
- 5 minutes of continuous swings – For those who like a challenge do two and a half minutes per arm.
- Set your timer for 10 or 15 minutes and do 10 swings at the top of each minute. Trust us, this adds up.
- A 1:1 ratio of work to rest such as 30 seconds of swings followed by a 30 second rest for 10 continuous minutes.
- Set a timer for 10 minutes. Stat with 5 swings and add 5 for each minute until you get to 25, 30, or 35 swings depending on your skill level. So minute 1 is 5 swings, minute 2 is 10 swings, and so on.
Do all one after another, that is 1 set. Repeat for 1-5 sets
- 20 Squats
- 20 Push-ups
- 20 Hip Thrusts
- 20 Lunges (10 per side)
- 20 Incline Push-ups
- 20 Crunches
- 30-45 Second Plank
On a treadmill or other cardio machine:
- 30 Seconds Run followed by 30 Second Rest
- Allotted distance as fast as possible (1 mile, 150 meters, etc.)
Finish the year off strong, and 2016 will be that much better.