Merry Fitness! Workout Ideas From Me to You!

As mentioned in the last post I'm doing a fitness advent calendar for the month of December!

Day 2!

As promised (although it is one day late) here is a sample of exercises for each type of workout:

Yoga:

Pretty self explanatory.

• Hot Yoga (Bikram)
• Yoga (Goodlife)
• Body Flow (goodlife)- Mixture of Tai Chi, Pilates, and Yoga
• At home yoga workout (like this)

Strength: 

For strength workouts, I will probably do a set full body workout or do upper body and abs, or lower body and abs. I will include a warm up and cool down if required. 

• Body Pump (Good life)
• 20 minute fit fix (Good Life)
• CX Works -Core Class (Goodlife)
• Get Strong/Get Focused Nike Training Club Strength workout (App for Smart phone)
• Upper Body Workout 
• Legs Workout
• Total Body Strength Workout 
• 15 minute Ab workout

Circuit:

Mixture of light weights and cardio, I will include a warm up/cool down. 

• Body Shred (Good Life) 
• Get Toned Nike Training Club Workout
• Pop Sugar Abs, Butt, and Back
• Pop Sugar 30 minute Body Weight Workout
• WOD Black friday combined with Keller
• At home circuit workout
• One minute per body part workout
• Body Shred Inspired Workout (see below)

30 seconds of each exercise

For 45 min workout complete 5 min warm up, 2x 3 sets, 4 min cool down/stretch

Set 1	S-3min	Dumbbell row in held lunge Alternating side lunge with reverse flye Dive bomber pushup (Downward dog to pushup) REPEAT
	C-2 min	Jump jack/squat/side touch ground Mountain climbers REPEAT
	A-1 min	Windshield wipers Hands and Knees leg extension
Set 2	S-3min	Wood chops Plank with row Sumo squat with shoulder press REPEAT
	C-2 min	Burpees Knee Runs REPEAT
	A-1 min	Russian Twists Supermans
Set 3	S-3min	Medicine ball alternating pushup Single leg dip with arm curl Dips REPEAT
	C-2 min	Froggers Skis/split jump REPEAT
	A-1 min	Bicycles Kickdowns

Cardio

Cardio can be tough this time of year, here are some options, I'm going to include a stretch/cooldown after. 

• Fitness Dance Classes-Zumba, Body Jam,Sh'Bam (Goodlife)
• Body Attack/Body Combat (Goodlife)
• Spin Class
• Treadmill interval run
• 5 min warm up
• 1 min 6
• 1 min 7 
• 1 min 6
• 1 min 8
• 1 min 6 
• 1 min 9
• Repeat runs until tired (Alternatively Run to random music, and adjust the speed to match the song. Great sample: "That power", slow for the JB part, and fast for the will.i.Am part.) 
• Cardio "Tri" Circuit (20 mins Elliptical, 20 Minutes Bike, 20 mins Run)
• Hill Treadmill workout
• Swimming, Skating, Dancing, Running, Soccer etc. (Any Cardio outside the gym)

Active Rest Day

On the Active Rest Days I'm going to try to at least get 10,000 steps from walking. Alternatively, this could also include a very easy stretch/yoga routine.