Holiday Hustle 02.JPG — HOLIDAY HUSTLE 02

WEEK 02

This week’s workouts are guaranteed to fire up your muscles & your heart rate! Take a look through the notes below, they include modifications and equipment details.

Notes:

FIRST THINGS FIRST: You can tap and hold the black box workout outlines to save them to your phone as a photo.

Modifications for all workouts:

Level Up:
-Increase the weight you’re using. the heavier the weight the harder the workout.
-perform LONGER WORKING BLOCKS (ex: 45/15 instead of 30/15)

Dial Back:
-bodyweight or lighter weights
-perform 3 sets instead of 4
-Increase your rest time (ex: 30/30 Instead of 30/15)
-jumping - take the jump out & step instead
-Planks - perform on knees instead of toes

Equipment: 2 medium weight dumbbells (varies per person; generally between 8-20lbs). additional weights if you have them: 1 Heavy (15lbs+) and 2 light (8lbs-) dumbbells/kbs)
most workouts use medium weights. reps should feel very challenging but doable for the time allotted. if you do not have a heavy weight for things like goblet squats, use 2 medium weights instead. use 2 medium weights instead. *use medium weights unless otherwise indicated.

*If you’ll be working out in addition to these 5 days of workouts, say you’re a runner or cyclist, try to do your more challenging “non-HH” workouts on your Holiday Hustle off days. You can tack on some LISS (low intensity steady state) cardio to the workouts/on your off days if you l-o-v-e it and have the time, I’ll leave that up to you

DAY 1: HIRT // LOWER BODY

circuit 1: 4 rounds

30 SECONDS of WORK, 15 SECONDS REST.

Narrow GOblet Squat (2 med. weights or 1 heavy for spice)
Reverse to Curtsy Lunge - R
Reverse to Curtsy Lunge - L
Sprawl

NARROW GOBLET SQUAT

CURTSY TO REVERSE LUNGE

SPRAWL

CIRCUIT 2: 4 rounds

30 SECONDS of WORK, 15 SECONDS REST.

Sumo Deadlift
Counterbalance Split Squat - R
Counterbalance Split Squat – L
Plank Jacks

SUMO DEADLIFT

SPLIT SQUAT - LL RA

SPLIT SQUAT - RL LA

PLANK JACKS

CIRCUIT 3: 4 rounds

30 SECONDS of WORK, 15 SECONDS REST.

WIDE Sumo Squat (1 heavy or 2 Med. Weights for spice)
Lateral Lunge - AltERNATING
Commandos

WIDE SUMO SQUAT

LATERAL LUNGE

COMMANDOS

COUNTDOWN FINISHER: 4 Rounds, REPS: 20/16/12/8

Start with 20 reps of each exercise, round 2 - 16 reps, round 3 - 12 reps and the last round - 8 reps.

Lunge Jumps Center Stop
Glute Bridge Lifts
Side Plank Crunches (Split Reps)

LUNGE JUMP W/PAUSE

GLUTE BRIDGE LIFTS

SIDE PLANK CRUNCH

DAY 2: UPPER BODY STRENGTH

SUPERSET 1: 4 rounds

30 SECONDS WORK, 0 REST IN BETWEEN EXERCISES.
Rest 1 minute between superset 1 & 2.

EXERCISES: 2 Med. Weights

Bent Over Narrow Row
Wide Bicep Curl

BENT OVER NARROW ROW

WIDE BICEP CURL

SUPERSET 2: 4 rounds

30 SECONDS WORK, 0 REST IN BETWEEN EXERCISES.
Rest 1 minute between superset 2 & 3.

EXERCISES:

Narrow Push Up
Lateral Raise (2 light Weights)

NARROW PUSH-UP

LATERAL RAISE

SUPERSET 3: 4 rounds

30 SECONDS WORK, 0 REST IN BETWEEN EXERCISES.
Rest 1 minute between superset 3 & Finisher.

EXERCISES: 2 Med. Weights

Narrow SHOULDER PRESS
WIDE BENT OVER ROW

NARROW SHOULDER PRESS

WIDE BENT OVER ROW

FINISHER: 6 MINUTE EMOM

START the exercises at the top of each minute. Rest for the remainder of the minute once you complete the reps.

EXERCISES: 2 Med. Weights

6 Bicep Curls
6 PALMS TO FACE OH Press
6 Plank Jacks
6 (each ARM) Plank Arm Reaches
*OPTION TO ADD 6 FULL SIT UPS IF YOU HAVE LOTS OF EXTRA TIME

PLANK JACKS

BICEP CURL

PALMS TO FACE OH PRESS

PLANK REACHES

DAY 3: INTERVALS - GLUTE FOCUS

Circuit 1: 4 rounds

30 SECONDS WORK, 15 seconds REST IN BETWEEN EXERCISES.
REST 1-2 minutes between Circuit 1 & 2.

EXERCISES:

Single Leg Deadlift - R - (Hold DB in Opposite hand)
Single Leg Deadlift - L
Curtsy Step Overs - R - (Use a chair or bench)
Curtsy Step Overs - L
Forearm Side Plank Clam Shells - R
Forearm Side Plank Clam Shells - L

SL DEADLIFT

CURTSY STEP OVER

SIDE PLANK CLAM SHELLS

Circuit 2: 3 rounds

30 SECONDS WORK, 15 seconds REST IN BETWEEN EXERCISES.
REST 1-2 minutes between Circuit 2 & 3.

EXERCISES:

Deadlift Squat (2 Med. or 1 heavy weight for +spice, hinge at hips to start movement)
Skaters w/Cross (Tap floor w/hand for +SPICE)
SINGLE LEG Glute Bridge Lifts (30 Sec Each Leg)
SINGLE LEG Glute Bridge Pulses (30 SEC EACH LEG)

DEADLIFT SQUAT

SKATERS W/CROSS

GLUTE BRIDGE LIFTS

GLUTE BRIDGE PULSES

Circuit 3: 3 rounds

30 SECONDS WORK, 15 seconds REST IN BETWEEN EXERCISES.

EXERCISES:

Forward Lunge Angle - Alternating
Narrow to Wide Jump Squats
Sexy Spider

FORWARD LUNGE ANGLE

NARROW WIDE JUMP SQUAT

SEXY SPIDER

OPTIONAL AB FINISHER: 2-4 Rounds

This was already a longer workout So, If you have time, add this on to your workout. if not it can be added to any day or an off day.
30 sec. each exercise. Take 15 to rest in between if needed.
Video has exercise demos.

EXERCISES: (Demonstrated in the video below)
1. 3 step bear walk w/knee tap
2. Seated heel taps
3. Roll downs
4. Double leg stretch
5. V-up with alternating heel tap
6. Forearm plank alternating reach
7. Plank knee to hip to shoulder taps

7 exercises to challenge and shape your core! Do them for time. Here are some options listed from easiest to hardest: 30 seconds work, 15 rest 40 seconds work, 20 seconds rest 45 seconds work, 15 seconds rest 30/45/ or 60 seconds work with no rest in between exercises. Do 2-4 rounds! Focus on good form vs. rushing through the exercises. EXERCISES: 1. 3 step bear walk w/knee tap: maintain a neutral spine throughout. 2. Seated heel taps: 3 versions provided, leg extension being the most challenging, hands on the ground is a great modification that allows you to focus on your abs. 3. Roll downs. Concentrate on pulling your core in towards your spine vs. bulging your belly. 4. Double leg stretch. Maintain a neutral spine and flat tummy throughout. 5. V-up with alternating heel tap. 6. Forearm plank alternating reach. Try not to let hips shift side to side or up and down. Widen your feet if you have too much hip movement. 7. Plank knee to hip to shoulder taps. Again, try not to let hips rock side to side.