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Personal Training in Boston - Beacon Hill Athletic Clubs

Oh, the Holidays!  It’s a special time.  Time spent with family and friends.  Enjoying great company and, of course, great food.  The feasts and crazy schedules unfortunately can wreak havoc on your fitness plan.  There is another obstacle that often presents itself during the holidays and that is the lack of your regular health club.  If you find yourself on the road this holiday season, you can get in some workouts without equipment and without losing time with the ones you love.

Here are a couple bodyweight based programs you can do.  Each is designed to be completed without equipment and done in 20 minutes or less.

 

This first workout is so simple to remember, you don’t even need to write it down.  Just remember, I never said the workout was easy (just easy to remember)!

Beginner:
100 Pushups from the knee.  Break from the pushups whenever you need.  However, complete 20 air squats before going back to the pushups.

Intermediate:
100 Pushups from the feet.  Break from the pushups whenever you need.  However, complete 20 air squats before going back to the pushups.

 

 

This second workout will really get the heart rate up while getting your resistance and core work in as well.

Do 6-12 repetitions of each movement (depending on your level of fitness).  Move from one exercise to the next without any set brakes (just rest as you need).  Do as many rounds as possible in 20 minutes.  If you’ve ever heard the term AMRAP at the gym, this is it.  AMRAP = As Many Rounds As Possible.  The idea is that you can increase the number of rounds in that work period over time.  The exercises are:

Lunge

Bird Dog              

Single Leg Deadlift

Lying Toe Touches

Pushups

Enjoy the holidays, but don’t let weeks go by without doing something.  A little bit goes a long way!  Email me with any questions at markd@beaconhillathleticclubs.com or ask any of our trainers for tips.

Happy Holidays!



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