Staying In Rhythm Over Break
- Kegan M.
- 1 day ago
- 2 min read
Christmas break can be tough for your workout regiment. But that doesn’t mean it's impossible to keep your body moving and in shape. If you have a gym membership in your hometown, this article isn’t for you. Just go to that gym and keep grinding!
If you don’t have a gym membership, then keep reading. While you may not be able to do all the exercises you typically would throughout the week, there are always high quality replacements.
Some are easy to supplement, for instance if you run on the treadmill, just run around your neighborhood. Other exercises can be tricky, but that’s why I’m here. Below I have grouped exercises into different lists for cardio and various muscle groups.
Cardio
Go for a walk, jog or run.
Invest in a jump rope and try for 10 minutes of intense jumping.
Go for a bicycle ride around town.
Play pickleball with hometown friends.
Chest
Push-ups, of all variations; close, wide, staggered, clapping, incline, decline and all the others.
Find something balanced and moderately heavy, squeeze it between your palms and press it to your chest and back up. You can do this laying on the floor.
If you have dumbbells laying around you can stay on the ground and do floor dumbbell press and flies.
Legs
Body weight squats and walking lunges, obviously.
Find a rock or literally anything to elevate one of your legs and do Bulgarian split squats.
Calf raises, can do with nothing or holding two of any one thing.
Wall sit.
Step ups.
Pistol Squat; single-leg bodyweight squat where you stick one leg straight out.
Standing long jump.
Arms
Triceps dips on the edge of a chair.
Take those old paint buckets out of the attic and use them for curls, if you don’t have any dumbbells.
If you do happen to have dumbbells, that makes Bi’s and Tri’s way easier. Below are lifts that use just dumbbells;
Curls (Normal, Hammer, Seated, ISO, etc…)
Overhead triceps extension (Single and double arm)
Triceps kickbacks.
Skull crushers.
Core
Sit-ups.
Leg raises.
Bicycles.
Plank.
Russian Twists.
In-and-outs.
Six-inches.
Scissor kicks.
Back
Door-frame pull-ups (If you have a door-frame bar).
Supermans (Lay on stomach; lift feet and hands over head and hold; repeat).
Side plank.
Bird-dogs (On all 4’s stretch out one arm and the opposite leg).
Cat cow (On all 4’s arch your back inwards then stretch it back outwards).
