EarthFIT Holiday Workout 1
“Hey! What’s going on? It’s Ian Hart here! And here is Holiday Workout #1. It’s going to be four exercises thus, many circuit is going to take about 3 minutes roughly. So I want you to do 3 – 5 sets of this. This workout should take less than 20 minutes total if you do all these exercises. You can do variations of these exercise so I am going to explain as we go through them. If you don’t have weights you can do all these exercises without weights, or you can grab something around the house that adds a little bit more of weight to this.
The first exercise that we will be doing is going to be squat to backwards lunge. I am using a kettlebell for this. We are going to start of lifting up, do a backwards lunge, lift it up again alternating legs, squat, backwards lunge, squat, you are going to do 10 reps on each side. So squatting, backwards lunge – 20 reps.
The next exercise is going to be what some people call a Dive Bomber Push Up. You’re going to get through a V position, feet wide, hips up in the air, you are going to come down and up and then repeat – reversing the movement. So coming down then pushing your body back up and repeat. Back down, and up. You are going to do 15 to 20 reps of the Dive Bomber push-ups.
Then you are going to do 20 jump squats, if your body is not ready for jumping you are just going to do 20 fast body weights squats. Jump squats are just going to be like this – you want to land nice and soft, just get up in the air. If you are familiar with plyometrics then you can go higher and jump higher in the air, make sure you are landing nice and soft, 20 reps of jump squats.
And then bicycle abs. You are going to do 20 nice and fast and then 20 nice and slow, One counts your elbow to knee so one, two, three… this would be fast and then 20 slow. Make sure you’re squeezing the abs and then repeat…
– Squat to backwards lunge (20 reps)
– Dive Bomber push-ups (15-20 reps)
– Jump squats (20 reps)
– Bicycle abs (20 fast, 20 slow)
So that’s Holiday Workout #1. Get to that and you’re going to have two more exercises or two more exercise regimens following up on this in the next couple of days.
Alright, I hope you have a great holiday and enjoy the workout.”
EarthFIT Holiday Workout 2
“Hey! What’s going on? It’s Ian Hart here at EarthFIT and here’s Holiday Workout #2. Again it’s 4 exercises. Each exercise should take about 45 seconds to a minute. So it’s a total of 16 to 20 minutes and it’s going to be 4 exercises that you do without weight, but I’m going to show you with weight.
The first one is going to be forward and backwards lunge so it’s going to incorporate legs and also stability; you’re going to have to balance. So I have one weight here, stepping forward and then backwards, and repeat. For a beginner, you can do stopping here (at start) and then back. So you are going to do 20 on each side going back and forth, switch sides and repeat. So back and forth… make sure you are pushing through the front heel when you go back and then go down bring the knee about an inch above the ground. That’s the first exercise.
The next one is going to be a Push up with a spin. You’re going to get into a push up position, push up and then spin around, and then back the other way. Push up – spin. So it’s coordination. Go slow and controlled if you need to. So you can go slow, once you are get it down you can go faster. And if you really feel frisky, you can do a full spin and then push up.
All right. The third exercise is going to be a Spin Jump. This is a little bit complicated and more advanced, so I am going to show another one that you can do if you can’t do this. Starting sideways get down into squat, then you are going to turn and jump. So that is the simple one. You can do more advanced: turn, jump, touch the ground, turn, jump, touch the ground. For those who can’t do that (the jumping with a spin), you are just going to do a lateral lunge. So you are doing 20 of this on each side; 20 of the jumps total.
And then the last one are going to be one of my favorite exercises that incorporate the full body is the Bear Crawl. Bear crawl is on all fours, getting low to the ground and crawling. You can use your speed, you can do it down a hallway, you can do it outside – you can do this whole work outside. You’re going to do the bear crawl for 30 seconds.
So again let’s recap. We have:
– Forward-backwards lunges (20 reps on each side)
– Spinning push ups (15 to 20 reps)
– The Jump squats with a spin (20 reps), and
– The bear crawl for (30 seconds)
So there you go Holiday Workout #2, make sure you do this and take action right now. Don’t watch it and say you are going to do it later, cause the day will get started and you missed out. So go ahead and start that, it takes about 16 to 20 minutes and enjoy the Holidays.”
EarthFIT Holiday Workout 3
“Hey! It’s Ian Hart here with Holiday Workout #3. Again it’s 4 exercises, but today we are going to be focusing on more stability than anything else. So I am going to show you 4 exercises, they’re going to be on one leg if you have any issue with dealing stability exercises then just do both legs – you can do the same exercises with both legs.
All right! So the first one incorporates if you have a dumbbell, you can also use a gallon of water or a gallon of milk, because the weight doesn’t really need to be that heavy because it is a stability exercise. You are going to have stand on one leg, lean over, back nice and straight, make sure your back is straight and then you are going to do One Arm Row, stabilizing on the leg, you can do 12 reps, 12 to 20 depending on how light the weight is. If it’s easy, do higher reps and then switch, and then repeat. Balance, stabilize, try to stay on there without falling over. If you need to you can use your foot in the back to tap down just to stabilize again.
The next exercise is going to be Push Up and this time you you are going to be shifting your body weight to one arm, you’re assisting with the other arm. So you are going to shift your weight over to this arm and then push up and then shift to the other side then back. If you’re not strong enough to do a full push up, you can just do a regular push up, or you can go to your knees and do the same thing, so pushing up and back. So 10 on each side, for a total of 20 reps.
Next exercise is going to be on one foot – One Foot Toe Touch. Keep you back nice and straight, alternating your arms, if you are not able to get to your toe, get down to this point – you can get a reference point like a cone (the top of the cone) and then you are going to touch the top of the cone. You want to do 12 reps on each leg, switching until it touches back nice and straight again, as I’ve mentioned.
And then last one everybody’s favorite, High Knees. So high knees, are meant to get your knees up; 30s you can go fast, speed, move your arm for both cardio, and then 30 seconds and repeat.
So again we have:
– One leg bent over rows (12 to 20 reps)
– Push ups shifting to one side (20 reps)
– Toe touches (12 reps, 12 to 15 on each leg depending), try to get the whole repetition without falling over if you need to, you can use that back foot
– High Knees (30 seconds)
Again, this is going to take roughly about 4 minutes per circuit, do 3 to 5 sets depending on how you feel and then let me know how you do. Go ahead and leave a comment below, and tell me what your time was, how many reps you banged out and how much weight you used. Again this is Holiday Workout #3 from EarthFIT. I hope you enjoyed it and take advantage of it. Do it now.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.