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Holiday Moves: Stay Active Without Equipment
General
Beginner
None
Plan Details
The Holiday Moves: Stay Active Without Equipment routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a beginner, bodyweight only, exercise plan designed to maintain your strength level while home or traveling for the Holidays. You will not need a gym or exercise equipment, just you! Happy Holidays Each of the three training sessions will begin with a series of stretching movements, before jumping into core work, followed by bodyweight exercises. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Day 1
Est. 29 min
8 exercises
Bird Dog Elbow to Knee
2 Sets x 8 Reps
Bear Crawl
2 Sets x 8 Reps
Plank with Shoulder Taps
2 Sets x 12 Reps
Mountain Climber
2 Sets x 20 Reps
Air Bike
2 Sets x 15,12 Reps
Push-Up
2 Sets x 12,10 Reps
Split Squat
2 Sets x 10,8 Reps
World's Greatest Stretch
2 Sets
Wed
Day 2
Est. 37 min
12 exercises
Arm Circles
1 Set x 12 Reps
Back Bend
1 Set x 8 Reps
Kneeling Hip Flexor
1 Set
Inchworm
1 Set x 5 Reps
Crunch
1 Set x 20 Reps
Single-Leg Push-Up
2 Sets x 8 Reps
Side Bridge
2 Sets
Back Extension (Prone)
1 Set
90/90 Hamstring Stretch
1 Set x 8 Reps
Ab Roll
1 Set x 8 Reps
Bridge
1 Set
Push-Up
1 Set x 8 Reps
Fri
Day 3
Est. 29 min
10 exercises
Ab Roll
1 Set x 10 Reps
90/90 Hamstring Stretch
1 Set
Kneeling Hip Flexor
1 Set
Inchworm
1 Set x 4 Reps
Inchworm Push-Up
1 Set x 6 Reps
Bodyweight Lunge
2 Sets x 8 Reps
Double-Leg Butt Kick
2 Sets x 8 Reps
Back Extension (Prone)
1 Set
Glute Kickback (Kneeling)
2 Sets x 10 Reps
Bridge
2 Sets
