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Unwrapping Fitness: A No-Equipment Resistance-Based Workout for the Festive Season

  • andrewkpt8
  • Dec 17, 2023
  • 3 min read


The festive season is upon us, and as we transition into the upcoming celebrations, our fitness goals need not take a break. Whether you're working out in a cosy living room or enjoying the winter outdoors, this no-equipment, resistance-based workout is your guide to staying fit and fabulous during the festive season.


Disclaimer:

The following no-equipment, resistance-based workout is a general guide and may not be suitable for everyone.

Remember, your health and safety should always be the top priority. Modify the routine as needed, stay hydrated, and enjoy the workout in a way that aligns with your individual needs and capabilities. If in any doubt, seek professional advice.


Warm-Up: Dynamic Mobilisation

Commence your workout with a dynamic warm-up to prepare your body for exercise. Include moves like high knees, arm circles, and trunk twists to get your muscles ready for the workout.

  • Reps: 1 set of 10 for each exercise.


Squats

Activate your lower body with squats. Stand with your feet shoulder-width apart and squat down, engaging your core throughout the movement.

  • Reps: 3 sets of 15 squats.


Twists

Bring attention to your core with twists. Sit on the floor, lean back slightly, and lift your legs off the ground. Rotate your torso side to side, envisioning the strengthening effect on your core.

  • Reps: 3 sets of 20 twists.


Lunges

Target your legs and glutes with lunges. Step forward into each lunge, alternating legs as you go.

  • Reps: 3 sets of 12 lunges on each leg.


Planks

Engage your core and work your arms with planks. Get into a plank position and hold it for as long as you can.

  • Reps: Hold the plank position for 3 sets of 30 seconds to 1 minute.


Burpees

Add a dynamic element with burpees. Start with a jump, drop into a plank, add a push-up, jump back to your feet, and finish with a celebratory leap.

  • Reps: 3 sets of 10 burpees.


Glute Bridges

Focus on your glutes with glute bridges. Lie on your back, lift your hips toward the ceiling, and squeeze your glutes at the top.

  • Reps: 3 sets of 15 bridges.


Cool Down

Conclude your workout with a cooldown. Incorporate stretches like seated hamstring stretches, chest openers, and deep breaths to unwind.

  • Hold each stretch for 30 seconds to 1 minute.



Conclusion: Fitness and Vitality Hand in Hand

This no-equipment, resistance-based workout brings fitness and vitality hand in hand and not a single piece of equipment or slick gym with all the latest tech is required! Whether you're celebrating the Christmas season, a new year, or simply the joy of the moment, these exercises ensure you stay active, healthy, and ready for the festivities ahead and during the Christmas and New Year break. More importantly if you are a seasoned fitness goer and can’t get to the gym this keeps everything ticking over till you get back into your routine in the New Year. Or maybe just maybe you are new to exercise or have been out of action for a while this has given you the head start on your new health and fitness regime before the New Year has even begun!


Cheers to unwrapping a fit and fabulous season! 🏋️‍♀️


As a health and exercise professional based in NW London, my mission is to guide individuals on their journey to wellness. Whether it's crafting personalised workout plans, providing health advice, or offering motivational support, I'm dedicated to helping you reach your health and fitness goals. Let's work together to make sustainable lifestyle changes for a healthier, happier you!

 
 
 

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