5 Exercises You Can Do When You're Staying With Your Family For Christmas

1. 5 Push Up to Downward Dog (regression: push up from knees to downward dog)

Get down on all fours (high plank position) with arms and legs straight and hands slightly wider than shoulders.
Lower your chest toward the floor (nipples in line with your thumbs).
Press out past the starting position, drop your head down and push your bum toward the ceiling.

2. 5 Floor Touch Squat Jump and Reach (regression: Partial squat and reach)

Stand with your feel slightly wider than shoulder width and extend your arms straight down toward the floor.
Bending the knees with a straight and upright back and try to touch the floor in between your feet.
Jump out of the bottom position and reach up toward the ceiling/sky.
Land softly with slightly bent knees and hips to absorb the impact and protect your joints.

You can see the full demonstrations below:

chrisnayna View Profile

Is your gym closed on Christmas Day and you don’t know where to get a merry little exercise fix? ????????‍♂️ Look no further ???? Here’s a 5 exercise, whole body bodyweight session that doesn’t need any equipment, just your body and a little bit of space to stretch out ????????‍♂️ ???? Save for Christmas Day ???????? 1️⃣5 Push Up to Downward Dog (regression: push up from knees to downward dog) 2️⃣5 Floor Touch Squat Jump and reach (regression: Partial squat and reach) 3️⃣20 Mountain Climbers (regression: Flutter kicks) 4️⃣10 Shoulder Tap (regression: From Knees) 5️⃣5 Superman from floor (Regression: raise arms out to the sides) ????????AMRAP (As Many Rounds As Possible) for 20min. ???? Happy festive hoisting ????

3. 20 Mountain Climbers (regression: Flutter kicks)

Start in a high plank position with your legs and arms straight.
Draw one knee at a time toward the chest in a running motion.
Make sure to keep your pelvis tucked under in a posteriorly tilted position and squeeze your core muscles to avoid lower back discomfort.

4. 10 Shoulder Tap (regression: From Knees)

Start in a high plank position with your legs and arms straight.
Transferring your weight from one arm to the other, bend your elbow and touch your opposite hand to opposite shoulder whilst maintaining a strong braced position similar to the mountain climbers.

5. 5 Superman from floor (Regression: reach bent arms out to the sides)

Lie face down toward your floor or mat.
Simultaneously raise your arms (reach forward), chest and legs off the ground and hold the contraction for 1-2 seconds.
Lower your body back down to the floor to the starting position.

AMRAP (As Many Rounds As Possible) for 20min.