Fitness,Holidays,Workout Ideas

DIY Holiday Bootcamp: Blast Fat & Build Muscle with your Holiday Favorites!

I host a monthly challenge over at my 30 Day Challenge Series page on a very regular basis. I am constantly impressed, in awe and inspired by all of the players in the games.

Especially the players in the holiday games. I end up with hundreds of players and do my read every-single comment on the board every-single day.

The other day a player commented that they did “100 pea can curls” for the upper body day of our 2017 Full Body Roundup Challenge. People are so damn clever! Necessity really is the mother of invention…so it got me thinking…

DIY Holiday Bootcamp_ Blast Fat & Build Muscle with your Holiday Favorites!

Why not a DIY holiday bootcamp with a little themed “weighted” help from your holiday favorites?

You should have these staples laying around the kitchen this time of year, or you will need them in the next two weeks one way or another. Why not get a great bang for your holiday buck and get a great workout in before you have your great holiday meal?

Why this DIY Holiday Bootcamp Works

It’s a fusion workout of sorts. By taking the best body weight exercises and enhancing them just a bit with a little “weight” from your holiday favorites you will challenge each of your major muscles.

Combine that with intense cardiovascular moves and you get the best results in the least amount of time. Try one-minute at a time! The key is to rotate between high-impact cardio bursts to burn calories and blast fat and “weighted” exercises that will tone and reshape your body.

Sounds Awesome, What Does the DIY Holiday Bootcamp Workout Look Like?

It’s broken into several sections, each with a different goal. Of course the intensity is up to you, but you can expect to challenge your cardiovascular system and get in a full body workout in about 45 minutes.

Note: Use your holiday goods this way: 

  • Potato Sack: Hold as if a kettle bell
  • Pumpkin Puree: Small hand weights
  • Wine Bottles: Medium hand weights

Section 1: Warm-Up (5 min)
1 minute each move:

  • Jog/March in Place
  • High Knees
  • Butt Kicks
  • Jumping Jacks
  • Mountain Climbers

Section 2: Lower Body (10 Min)
One Minute intervals, repeat two times, rest one minute in between sessions

  1. Potato Sack Squats
  2. Cardio: Jog/March in Place/High Knees
  3. Pumpkin Pie Plie Squats
  4. Cardio: Jog/March in Place/High Knees
  5. Wine Bottle Deadlifts 

Note: Get a 5-10 lb bag of of potatoes and hold it as if it were a kettle bell.

Section 3: Upper Body (10 Min)
One Minute intervals, repeat two times, rest one minute in between sessions

  • Potato Sack Triceps Extensions 
  • Cardio: Jumping Jacks
  • Pumpkin Pie Forward Shoulder Raise
  • Cardio: Jumping Jacks
  • Wine Bottle Bicep Curls

Note: Get 2 cans of cranberry sauce (or any canned good) and hold as if they were small hand weights.

Section 4: Core (10 Min)
One Minute intervals, repeat two times, rest one minute in between sessions

  • Potato Sack Twists
  • Cardio:Mountain Climbers
  • Pumpkin Pie Crunches
  • Cardio: Mountain Climbers
  • Wine Bottle Windmills 

Note: Planks are a pretty advanced move and efficient exercise. For the most part, don’t requrie additional weight to make them any harder. But for the sake of a good holiday theme, if you’re feeling like you have a pretty tough plank and holding any variation for 60 seconds is a walk in the park, then set a sack of sweet potatoes on the upper portion of your back (shoulder blades). Only do this if you are an experienced “planker” looking for an advanced challenge.

Section 5:  Cool Down (5 min)
30 seconds each move:

  • Cat Cow
  • Chest Stretch
  • Triceps Stretch (30 seconds each side)
  • Shoulder Stretch (30 seconds each side)
  • Quad Stretch (30 seconds each side)
  • Hamstring Stretches (30 seconds each side)

Got it? Now all you need to do is hit the grocery store, print your workout, grab a water bottle, towel/yoga mat and maybe a friend and you are good to go! It’s time to enjoy your holiday favorites with a great workout before our great feast! 

Teresa Marie Howes, BS, CPT, HHP
Teresa Marie is a nutrition expert, fitness enthusiast and health coach. She is backed with a BS in Nutrition, an MBA, a CPT from ACE and 16+ years of experience in the weight loss and wellness space. She is the founder and lead contributor of this site and coaches clients across the globe on how to achieve better health and more happiness by implementing the 4 Universal Diet Truths of her Clean & Colorful Concept.

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