How are we doing today? What’s happening this weekend? Over here, I’m getting ready to do one of my final assignments for my Culinary Nutrition Expert certification, which is a cooking demo for a few of my friends. I’ve got 6 recipes to make for them, so there is lots of time spent in the kitchen in my near future. Prep-wise, I have a lot to do tomorrow but I’m very much looking forward to sitting down for a delicious feast with these lovely ladies.
Moving right along, let’s chat fitness.
Work It Out
Today’s circuit was designed with busy holiday weekends in mind. With Christmas parties, late nights and other fun get-togethers scheduled, it’s easy to let fitness slip. However, I’m sure many of you will agree that no matter what’s on your agenda for the day, starting out with a quick sweat helps you to tackle everything else with just a bit (or maybe even a lot) more energy and pep in your step. So with that in mind, I’ve got a great little leg burner for you today!
The Holiday Hustle Leg Workout
Grab a barbell to put across the back of your shoulders for the majority of the exercises, a step, and a mat (optional, for comfort). Perform the moves below, one immediately after the next, resting at the end for 60s. Repeat the entire circuit 2-3 more times for a total of 3-4 rounds.
Barbell squats – Do regular squats with a barbell across the back of your shoulders.
Curtsy lunges – Keep the barbell on your shoulders and perform side to side curtsy lunges like this.
Reverse lunge with knee lift – Keep the barbell on your shoulders and step back with your right foot into a lunge. On your way back up to standing, drive your right knee up towards your chest. Repeat all reps on right side before switching to left.
Single-leg squat on step – Keep the barbell on your shoulders and stand on the side of a step or bench with your left foot. Lower into a single-leg squat on that leg, letting your right toes dip below. Return to standing and do all reps before switching sides.
Single-leg squat pulse on step – Do the same as above, but limit the range of motion to a very small movement, pulsing at the bottom of the squat.
Squat jumps – Drop the barbell and perform these jumps with as much spring in your feet as you can!
Kneeling kickbacks + pulses – Kneel down on all 4s in tabletop position and kick your right foot up towards the ceiling, keeping your core engaged. Continue all kickback reps with the right leg, then do 20 pulses before switching and doing the same on the left.
Turn It Up
I’ll spare you Christmas songs because I know you’ve probably been hearing them everywhere. Instead, this week’s song is the Goldroom Remix of Leave A Trace by CHVRCHES, a Scottish band that is responsible for about half the songs on my current fave workout playlist! It starts out a bit slow, but picks up gradually and works really well with moderate cardio or even strength training sessions. Enjoy!
Can’t see the video? Click here.
Have A Read
- What you need to know about coffee and your fitness goals: Doctors weigh in – via Mind Body Green
- The most valuable wellness trend of 2016 – via The Chalkboard Mag. I’d like to see this one stick around next year too. ?
- The best streaming workouts – via GOOP
So tell me…
- Do you have any fun plans this weekend?
- With busy schedules over the holidays, what are some of your favourite quick and effective workouts?