Of course you do! Now read this blog…
With Christmas fast approaching everyone seems to have their mind set on mince pies, mulled wine and an edible nativity. The thought of exercise can seem crude and out of place. Why would you inject discomfort and misery into the season of relaxation and joy?
Throwing some exercise into your Christmas will :
1. Build upon the fitness you have worked hard to achieve. Don’t throw it away!
2. Enable you to enjoy treats without piling on the pounds. Chocolate tastes better after press ups.
3. Fight off that sluggish post Christmas feeling. No one ever said they felt amazing after too much Christmas pudding and not moving.
4. Give you an active de-load week from your regular training.
Here are some exercise ideas that anyone can implement this Christmas, whether at home or visiting family:
Plyometrics
This is the fancy word for explosive movements like jumping. “Jumping?” I hear you cry! Like hopscotch in the playground??
You try hopping for 2 minutes on each leg or 50 broad jumps (long jump starting from and landing in a squat) and that will answer your question.
My favourite plyometric movements :
- Jumping lunges
- Jumping air squat
- Tuck jumps
- Box split jumps
- Squat star jumps
Try some complex variations such as broad jump into tuck jump. Ouch…
High repetitions
To gain the intensity that weight would usually bring try throwing in some high rep work.
100 air squats
100 press ups
100 lunges
100 dips
100 burpees
Maybe just the one round.
Static holds
Holding a movement will increase the intensity and fire up the muscle fibres in a unique way.
Try holding a press up at the top, half way down, and at the bottom for 30 seconds each.
Do a jumping air squat, but pause for 3 seconds in the bottom position.
Try squatting with your back against the wall. A classic ski prep exercise. Aim for 3 sets of maximum hold with 1 minute off between sets.
Loads of variety
There are a ton of bodyweight exercises out there. I have my favourites but try to incorporate all the major movement patterns (push, pull, squat) in as many different ways as I can. I’ve been running bodyweight classes every week for 5 years now and have never used the same workout again (maybe once or twice, if it made people cry). Stay clear of doing the same workout routine week in week out. Every workout has holes and weaknesses. Variety builds a well-rounded, adaptable fitness
Weight
If you feel you would benefit from an extra stimulus in addition to bodyweight try:
- Bodyweight jackets
- Gymnastic rings
- A kettlebell or a couple of dumbells
Tabata
These workouts must be short and intense. An interval format such as a “tabata” ticks both of these boxes. 20 seconds on of an exercise. 10 seconds recovery. For 8 rounds. Apply any exercise to this format, deal with the pain and enjoy a fitness you’ve never experienced before.
If all the above seems too much for you this Christmas, just walk as much as you can and always run up the stairs… And do press ups before chocolate. Make this a Christmas where you supercharge your batteries, rather than turn the power completely off!
Merry Christmas!
Dorchester personal trainer - Dave Wall - www.dorchesterpersonaltraining.co.uk
