Whether it's the holiday season or winter just feels like it's taking forever, you could use a little cheer. Exercise is proven to improve your mood and help you feel happier! Check out these 12 days of quick winter workouts for basic exercises you can use to make the next two weeks a little brighter.
Day 1: Merry and Light
This equipment-free, full-body workout is a quick one you can do anywhere. It features functional fitness moves to equip you for everyday life.
Warm-Up: 20 seconds each of jumping jacks and jogging in place. Repeat twice.
Lower body: 3 sets
- 10 lunges
- 10 jump squats
Upper body: 3 sets
- 10 pushups
- 10 tricep dips
Core: 2 sets
- 10 glute bridges
- 20-second plank with toe taps
- 10 mountain climbers
Day 2: Winter Bun-derland
Lift your buns and improve your lower body strength with these moves. You'll need some weights and stable surfaces, so this may be easiest to complete at the gym.
2 sets:
- 10 pistol squats per leg
- 10 eagles squats per leg
- 10 barbell squats
2 sets:
- 10 deadlifts
- 10 weighted hip thrusts
- 10 donkey kicks
Day 3: Frosty the Strongman
Build core control so you can be stronger overall! Use these gym moves:
2 sets:
- 10 reverse crunches
- 10 cable crunches per side
- 10 weighted Russian twists
2 sets:
- 10 barbell side bends per side
- 10 woodchop crunches per side
- 10 seated weight plate twists per side
Day 4: Jingle (Dumb)bells
Boost your upper body strength with these moves. All you'll need are dumbbells.
4 sets:
- 10 dumbbell chest presses
- 10 one-arm dumbbell rows per side
- 10 dumbbell shoulder shrugs
Day 5: Rocking Around the Christmas Cardio
Work out your heart and lungs to boost energy and build endurance. (You'll burn calories, too).
Choose 2 and complete at a moderate pace:
- 20-minute walk
- 10-minute jog
- 10-minute elliptical
- 10-minute cycling
- 5-minute stair climbing
- 1 minute of jumping jacks (5 sets)
Day 6: We Need a Little Stretching
Help your muscles relax. Take 15 minutes to stretch. Just make sure your arms, legs, and core all get a turn.
Day 7: Rudolph the Red-Faced Reindeer
Use this high-intensity interval training routine to get red-faced and sweaty in just 10 minutes. This is an equipment-free, full-body workout. Complete the circuit twice in a row, with as few breaks as possible.
- 30-second jumping jacks
- 30-second planks with toe taps
- 1 minute of squat jumps
- 30-second mountain climbers
- 30-second crunches
- 1 minute of butt-kickers
- 15-second left side pushups
- 15-second right side pushups
- 30-second alternating leg lunges
Day 8: Buns-a-Blitzen
Tighten that tush with these moves for your glutes. The only equipment you'll need is a resistance band. Repeat twice.
- 25 lateral band walks in each direction
- 10 curtsy lunges with band per side
- 20 squats with pulses
- 10 glute bridges held for 10 seconds each
- 15 bridges with single leg raise per side
Day 9: Santa's Core is Coming to Town
Focus on core strength by repeating this routine:
2 sets:
- 10 reverse crunches
- 10 cable crunches per side
- 10 weighted Russian twists
2 sets:
- 10 barbell side bends per side
- 10 woodchop crunches per side
- 10 seated weight plate twists per side
Day 10: Silver (Kettle) Bells
Target your upper body muscles with these kettlebell moves. (Plus you'll also work your core and legs).
4 sets:
- 10 kettlebell hip halos
- 10 goblet squats
- 10 sumo squats
Day 11: Deck the Heart-Halls
Get your cardio in!
Choose 2 and complete at a moderate pace:
- 20-minute walk
- 10-minute jog
- 10-minute elliptical
- 10-minute cycling
- 5-minute stair climbing
- 1 minute of jumping jacks (5 sets)
Day 12: Let it Grow, Let it Grow, Let it Grow
Take time today to stretch for 15 minutes. Basic yoga poses are a great place to start.
Now that you've done 12 days of workouts, why not try a month? Use our FREE New You in 28 Days Guide to lay a solid foundation for your transformation!
Gold’s Gym SoCal is an association of separate clubs—click here for info.
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