Skip to main content

Gingerbread Cookie Arms & Core

By
During our final week of fitness classes for 2015, we spiced things up with Christmas themed workouts along to Christmas tunes! We sweat, smiled, laughed, and hugged as we wished each other all the best during the holiday season. 

I promised these lovely ladies that I would post one new workout per week during our Christmas break to keep them motivated to move their bodies and continue to incorporate the healthy habits they have developed over the past weeks! 

All you need for this Gingerbread Cookie Arms & Core workout is your exercise mat and an interval timer! I love the Seconds Pro app and share all my interval workouts with my clients this way. The prenatal modifications are in this colour!

Here we go...

Hot Chocolate Warm-Up | 30 seconds each | 2 sets 
  1. Jolly Jacks | Jumping Jacks | Walking Jacks 
  2. Chimney Climbers | Mountain Climbers | Walking and/or incline


Tabata | 20 seconds work & 10 seconds rest | 4 rounds per set

Little Black Dress
  1. Snow Plows | Push Ups | Kneeling or incline push-ups
  2. Tinsel Twists | Bicycle Crunches OR Gingerman Guns | Arnie Press
Christmas Cookie Burner
  1. Nutcracker | Army Crawl | Kneeling Army Crawl
  2. Jingle Bell Jumps | Burpies | Walking Burpies
Festive Cheer
  1. Reindeer Runs | High Knees | Walking High Knees 
  2. Tree Trimmers | Jump Lunges | Alternating Reverse Lunges
Santa's Helper
  1. Flying Sleigh | Superman Back Extensions OR Shrinking Elf | Kneeling Up-Downs
  2. Christmas Tree | Side Plank 
Holly Jolly
  1. Christmas Tree Push Ups | Dolphin Push Ups 
  2. Cookie Crunches | Full Sit Ups OR Reindeer Kicks | Butt Blasters


Bowl Full of Jelly | 30 seconds each | 2 rounds
  1. Tinsel Toes | Toe Touches 
  2. Elf Kicks | Small Scissor Kicks 
  3. Snow Angels | Starfish Crunch 
  4. Sleigh Ride | V-Sit Hold
OR

Prenatal Bowl Full of Jelly | 30 seconds each | 2 rounds
  1. Reindeer Crunches | Cat Cow 
  2. Flying Sleigh | Kneeling Extensions (opposite abduction right arm/left leg) 
  3. Flying Sleigh | Kneeling Extensions (opposite abduction left arm/right leg) 
  4. Reindeer Kicks | Butt Blasters
Enjoy!


Make sure to check here for our Winter 2016 fitness class schedule!
Offering Prenatal Fit, Fit Bootcamp, and Mom & Me Fit in Edmonton!!
Labels:

Comments

Post a Comment

Popular posts from this blog

Pelvic Health Series: Our journey to regaining strength, alignment and function Kellie - part 2

By
Hello! I am starting this post with a huge thank you!! Jamie and I are incredibly humbled by, and grateful for the beautiful messages we have received since opening up about our journeys through this pelvic health blog series. Amongst your notes, we have found joy in knowing that you are becoming more aware of the changes occurring within your body. Many of you have even sought assessment because of our journey and we could not be more proud of you for doing so. Truly! If you have not read our previous posts in the series, please check out Jamie’s first and second installments as we as my first that precedes this post! Also, I wanted to remind all of you that there are so many incredible women’s health physiotherapists in Edmonton and surrounding area. Jamie and I are both seeing Jillian Palmer, from Bounce Back Physical Therapy , because we had started to develop a professional relationship with her through referring clients. We appreciated her approach, and her proximity ...
2 comments
Read more

5 Healthy Tips for the Holidays!!

By
During one of my last boot camps of 2010 I asked each of my participants to come up with a plan to keep up with their hard work over the holidays. We do not want to ruin your hard-earned results during Christmas, however, this does not mean that you cannot still enjoy some holiday favorites! Here are some tips and tricks to stay fit and not feel any food-guilt over the holidays: 5) Bring a side dish of your own! Offer to your host that you bring a side dish to accompany their meal. Not only are you helping them out with less to cook, but you are offering your family and friends a delicious and nutritious recipe! 4) Use a smaller plate. Sometimes, we do not have choice of what will be served, and we do not have a way to bring our own healthy recipe. By choosing to use a smaller plate, you will eat less and still enjoy all of the delicious food provided for you! 3) Sample, do not indulge. Around the holidays, we are surrounded by cookies, cakes, and all types of delicious treats. So, ins...
1 comment
Read more

Pelvic Health Series: Our journey to regaining strength, alignment, & function Kellie - part 3

By
This has been a humbling journey for me. Not only seeing a physiotherapist for assessment and treatment, but also journaling about my journey through this blog series. Writing about my experience has allowed me to reflect and dig deeper into learning about my own body. My last blog post explained my initial assessment with Bounce Back Physical Therapy and diagnoses. If you didn’t read it yet you can find it here ! I want to now take you on my journey through my “homework”, three follow-up visits, and what being “discharged” means to me. Homework At each appointment – the initial and follow-ups – Jillian gave me a series of stretches, exercises, and tips to implement into my daily routine. As the list grew, I would often feel overwhelmed with how to sneak it all in. What made it feel more manageable was when I remembered our discussion about how it’s okay to be imperfect and really that our goal is to have perfect alignment and engagement available to us. I actually came t...
Post a Comment
Read more