As we get closer to the holiday period, time becomes limited and often health and making time for the gym is an afterthought…
Unfortunately, there are no “days off” when it comes to your health. Putting your head in the sand and worrying about it in the new year is not a good strategy.
You’re either adapting to the lack of movement or the daily activities that you endure… There are no exceptions.
When investing your hard-earned money, you look at returns, dividends and profits. Looking for the best investment and what is going to serve you in the long run. This mirrors your health!
If your bank or stock broker that you invested money in said to you, “we’re taking the rest of the year off and we’ll get back to serving you in a few months’ time!” … Then chances are you wouldn’t invest!
The good news is, when you make consistent and smart investments with your health, then you’ll gain the equivalent to compounding interest. Little by little, over time, your improvements and habits will build on your past efforts.
Now when it comes to having time off over the holidays, “if you have been good all year” then the volume, intensity and frequency of your training can be reduced. The key is to do something and not nothing.
Not everything has to be gym-based and in fact, if you have been super focused, then a change in modalities or training environment will be good for your body. Let your environment dictate your form of physical activities!
Swimming, hiking, body weight workouts, jump rope, chopping wood etc. Don’t let the excuse of no gym get in the way.
If time is a limited resource when traveling or spending time with family, then short, sharp and intense workouts can be an option!
Here are two different workout options.
Workout 1 – The Great Outdoors. No equipment.
Find a hill with a steep incline that is at least 80 meters. Note: if you’re not a runner or have issues with running, this protocol can be substituted with any other modality such as swimming, bike riding, rowing etc.
Set 1: 80m hill sprint @70% effort
Active recovery 90 seconds: Slow walk back to start position
Set 2: Repeat @70% effort
Active recovery 90 seconds: Slow walk back to start position
Set 3: Repeat @90% effort
Active recovery 90 seconds: Slow walk back to start position
Set 4: Repeat @90% effort
Active recovery 120 seconds: Slow walk back to start position
Set 5: Repeat @100% effort
Active recovery 120 seconds: Slow walk back to start position
Set 6: Repeat @100% effort
Active recovery 120 seconds: Slow walk back to start position
Set 7: Repeat @80% effort
Active recovery 90 seconds: Slow walk back to start position
Set 8: Repeat @80% effort
Active recovery 90 seconds: Slow walk back to start position\
Workout 2 – 3-point fatigue training.
This is super short and intense. It can be completed in under 15 minutes! The key is to go to fatigue and stop when you feel any drop in technique. There is ONLY 1 set of each exercise. If you do it till fatigue, then trust us, you won’t want or need to do a second set! After you finish the first exercise until fatigue, then without rest (or minimal rest) and move onto the next exercise until all 3 have been completed.
- Plyo jump squats – Till fatigue point – No rest.
- Alternating lunges – Till fatigue point – No rest.
- Air squats – Till fatigue point – Finish.
Note all the above exercises can be done with weights or can be substituted if desired.
- Push ups – Till fatigue point – No rest.
- Push ups on knees – Till fatigue point – No rest.
- Plank in push up position – Till fatigue point – No rest.
Give these two workouts a try and let us know how you go!
From the team of coaches at Best Body Co., we wish you a happy holiday season, Merry Christmas and wonderful New Year!
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