7 Minute Christmas Holiday Workout

I know you’re obviously going to be devastated that you’re going to miss a couple of gym sessions over the Xmas period…

(the DF Studio’s closed Xmas Eve, Xmas Day, Boxing Day, NY Eve and NY Day)

So, I want to give you a quick (7 minute) workout to offset some of those extra Christmas calories.

here’s the workout:

1. Speed Squat
2. Mountain Climber
3. Reverse Lunge (all reps on one leg, then switch)
4. Push Up

Speed Squat

  

Stand with your feet shoulder width apart

Squat down until you thighs are parallel to the floor

Keep your knees pushed wide apart

Keep your chest up

Push back up through the heels

Mountain Climber

Begin in a push up position with your hands directly beneath your shoulders

Bring one knee in toward your arms

Switch legs and bring the other knee in toward your arms

Both legs counts as one rep

Keep alternating legs until you complete the set

Reverse Lunge

 

Stand tall with your feet together

Take a big step back and lower your knee down toward the ground

Push up through the front leg to return to the start position with feet together

Repeat all reps on one leg then repeat on the other.

Push Up

Hands shoulder width apart

Lower your chest down toward the ground

Push back up to the top

Let your knees rest on the floor to complete the reps if you start to lose form

Here’s how I want you to do this:

Set 1: Circuit through all exercises – 10 reps of each
Set 2: Circuit through all exercises – 8 reps of each
Set 3: Circuit though all exercises – 6 reps of each
Set 4: Circuit though all exercises – 4 reps of each
Set 5: Circuit though all exercises – 2 reps of each

The goal is to complete the whole circuit in less than 7 minutes

If that’s too easy, and you’ve got 15 minutes you’re willing to commit to this then work
back up the reps like this:

Set 6: 4 reps of each
Set 7: 6 reps of each
Set 8: 8 reps of each
Set 9: 10 reps of each

It’s pretty satisfying when you complete it. And trust me, you’ll be feeling smug for the rest of the day.

Up for the daily 7 minute workout challenge? Give it a try and let me know how you get on!