DECEMBER WORKOUT PROGRAM

These workouts were all done and approved by me, so I decided to make them into a workout challenge. Every month will post an exercise plan. Some of these are all bodyweight, but you do need some equipment. This can be done at home if you have weights, a resistance band, and a pull up bar. Try this challenge! I am thinking about making a YouTube channel to go along with these workouts. This would allow you to follow along with the correct form.

12/1/20

~Full Body Workout~

(No break between movements, 45 second break between each round)

Round One (Repeat 3-4x)

-Pull Ups (30 seconds)

-Squat Press (20 reps, weight is up to you)

-Push Ups (25 reps)

Round Two(Repeat 3-4x)

-Rows(20 reps, any weight)

-Walking Lunges (with weight)

-Kettle Bell Swing(30 seconds)

Round Three (Repeat 3-4x)

-Curls (30 reps, any weight)

-Kickbacks (20 reps, any weight)

-Calf Raises (1 minute, slow pace)


12/2/20

~Lower Body Workout~

(40 seconds per exercise, breaks when needed, repeat as many times as possible)

-Lunges with dumbbells(L)

-Lunges with dumbbells (R)

-Lunge pulses, bodyweight(L)

-Lunge pulses, bodyweight(R)

-Side lunges, dumbbells(L)

-Side lunges, dumbbells(R)

-Squats, dumbbells

-Squats, dumbbells

-Squat hold, optional weights

-Squat hold on toes, optional weights

-Jump squats, bodyweight

-Jump lunges, alternating legs, bodyweight

-Squat pulses, optional weight

-Wall sits, optional weight

-Squat, side kick w/ alternating legs, optional weight

-Tuck jumps, bodyweight


12/3/20

~Upper Body Workout~

(AMRAP workout, as many reps in the minute as you can, repeat these exercise rounds as many times as you can)

-1 minute rows

-1 minute push ups

-1 minute renegade rows

-1 minute shoulder press

-1 minute standing shoulder fly

-1 minute pike pushups

-1 minute bicep curls

-1 minute hammer curls

-1 minute bicep curl, freeze at 90 degree angle

-1 minute curl and press

(Repeat from the top as many times as you can)


12/4/20

~Cardio Workout~

(1 minute on, 10 seconds off, repeat 3-4 times)

-High knees

-Burpees

-Mountain climbers

-Jump squats

-Burpees

-Tuck jumps

-Line hops/bunny hops

-Jump rope

-Russian twists

-in and out squat jumps


12/5/20

CONGRATS! It is your off day!


12/6/20

~Core, Injury Prevention, and Stability~

Round One (3-5x)

-Single leg bridges (20 reps, each leg)

-Sidesteps with resistance band (20 steps each way)

-Clamshells with resistance (30 each leg)

-Superman hold (as long as possible)

-YTWs (10 each one)

Round Two (1-4x)

-Straight arm marching plank (25 each leg, alternating)

-Leg raises (40 SLOW)

-Bicycles (20 slow, 20 medium, 20 fast)

-Starfish crunch (20 each leg)

-Crunches (100)

-V-ups (40)

-V hold (40 seconds)

Round Three (1x, as long as you want)

-Frog Stretch

-Pigeon

-Downward dog

-Cobra

-Butterfly stretch

-Laying quad stretch

-Arm circles


12/7/20

~Full Body Workout~

Round One (as many times as possible)

10 wide pushups

-10 narrow pushups

-10 diamond pushups

-10 staggered pushups(L)

-10 staggered pushups(R)

-10 pike pushups

-10 diamond pushups

-Pushup hold hold in down position(as long as possible)

Round Two (3x)

-100 bodyweight squats

-100 bodyweight squat pulses

-100 reverse lunge (alternate left and right)

-50 front squats (weight of choice)

-50 walking lunges (optional weight, 25 reps each leg)

Round Three (as many times as possible)

-100 bicycles

-90 butterfly kicks

-80 leg raises

-70 side plank crunches (35 each)

-60 scissors at 6 inches

-50 crunches

-40 second v-hold

-30 Russian twists with weight

-20 up and down planks

-10 v-ups


12/8/20

~Rest Day, go for a jog/bike ride/swim/walk, etc.~


12/9/20 (same as 12/3)

~Upper Body Workout~

(AMRAP workout, as many reps in the minute as you can, repeat these exercise rounds as many times as you can)

-1 minute rows

-1 minute push ups

-1 minute renegade rows

-1 minute shoulder press

-1 minute standing shoulder fly

-1 minute pike pushups

-1 minute bicep curls

-1 minute hammer curls

-1 minute bicep curl, freeze at 90 degree angle

-1 minute curl and press

(Repeat from the top as many times as you can)


12/10/20 and on: Repeat this cycle from the top. Happy Holidays!

Recent Posts

See All

Time to get in shape with the new year! Try and do this workout program to start the year off right! What you need: A pair of dumbbells and a chair/something to put your foot on Stay tuned for a possi