12 Days of Quick Winter Workouts

Written by Gold's Gym SoCal | 12.8.2019

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.

View full post