Skip to main content

Gingerbread Cookie Arms & Core

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!!

Comments

Popular posts from this blog

Chewy Sweet & Tart Granola Bars + the #naptimehustle

#naptimehustle ... what do you do to take advantage of this sweet sweet time? If your house is anything like mine, this is a time where all is quiet and I have anywhere from 30 minutes to two hours of baby- and toddler-free time to get some things done...depending on the day. Obviously, with a five month old, her naps are a little less predictable and this makes me even more thankful for my toddler's predictable two hour nap (knock on wood they last awhile longer!). Some days I take advantage of this "me" time to enjoy a long uninterrupted shower. Other days I clean feverishly. The odd time, I will sit down with a fresh cup of coffee or tea and enjoy the silence and stillness. Then there are my baking days. I love time in the kitchen to create. I do enjoy sharing this time with my hubby and my girls, but on the rare occasion I take advantage of nap time to whip up something delicious. I turn on some music and get started! Now, I do have a tip for keeping the Litt

Deep core activation while recovering from a cesarean birth

Yes! It is true! We welcomed our sweet baby girl to the world earlier this month and have been in awe of her ever since. I will post about our birth experience and more about her very soon.  In the meantime, I have been asked multiple times in the past few weeks about my transverse abdominis (TVA) or deep core activation techqniques; how I used these techniques throughout my pregnancy and how I am re-introducing them to my daily routine as my body heals from our cesarean birth. To begin, I did not know about these techniques when I was pregnant with Brooke, our oldest daughter, who was born in April 2014. I had a great recovery after her delivery (also cesarean), as I was cleared to begin upper body exercise with slow integration of lower body exercise at 4 weeks postpartum and cleared to begin core work and running at 6 weeks postpartum. I felt great! That being said, my core already feels so much stronger than it did at 2 weeks postpartum with Brooke. I already feel like myself an

Cold Winter Blues

It is cold. It is winter. It is dark and energy is low. These are some of the toughest days to get moving and stay active! It has been a busy week getting back into the swing of classes. With a new year comes new routine and a new way of challenging yourself! Please post below what YOU are doing to get yourself sweating up a storm this month ...  I am excited to read all your brilliant ideas!