5 Exercises You Can Do When You're Staying With Your Family For Christmas | Men's Health Magazine Australia

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

Christmas day is a time for us to relax, celebrate and spend time with family and friends. Unfortunately, it’s also a time where many gyms close and trainers are away on holidays. With a bit of foresight and planning you can still get a session in. Here’s a Christmas day whole-body bodyweight routine that requires no equipment.

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:

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.

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