The holidays are a special time to take a break from your day-to-day rush and spend some time with your loved ones. The thing about family is that every family has a few predictable characters: the trouble starter, the “your generation doesn’t know what real work is” uncle and the person who just wants you to love their food. You should really tell your aunt that you like her desserts.
In light of all of these things, family gatherings can range on a spectrum of full-of-love to no-I’m-not-having-a-baby-this-year to why-are-we-talking-about-Ross-Pirot. No matter where your family falls on this particular holiday this particular year, it’s best to come equipped with a coping mechanism, just in case.
And so, we present to you, the holiday workout game. We’ve created a list of 11 common holiday happenings and a corresponding exercises. Your challenge, should you choose to accept it, is to tally how many times a family member or holiday attendee does each action to create your holiday bodyweight workout. Multiply the number of reps by that number of times each action occurred and you have got yourself a workout. Cap each exercise at 5 offenses. After all, this is the season of giving.
If you want to keep score for your workout, download as a printable PDF here.
Squat jumps: start in a squat and jump at the top of the range of motion, landing softly in a squat.
Push-ups: On your toes or your knees, lower down and push up.
Alternating lunges: Step forward into a lunge with both knees at 90 degrees, then step back to your starting position and alternate.
Planks jacks: In a plank, jump your feet out and in
Triceps push-ups: In a plank position on your toes or knees with hands under shoulders, lower down letting your elbows bend back as you lower down and push back up.
Lateral lunges: Moving through alternating lateral lunges, keep your butt behind your knee and your knee behind your toes.
Bicycles: Bring your opposite knee to your opposite elbow, keep your lower back on the floor and keep your core engaged. Alternate sides.
Triceps dips: In a crabwalk position, with your hands under your seat fingers facing towards your body, bend your elbows and straighten to work your triceps.
Burpees: Your favorite exercise. Start in a standing position and step or hop back into a plank position. You can add a push-up here or skip it. Hop or step back forward, stand up and jump at the top.
Inchworm pushups: Crawl out from standing to a plank position. Do a push-up at the bottom and crawl back up from the plank position to standing.
(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)