The 21 Day Holiday Season Fitness Challenge

by deborah on November 1, 2016 · 6 comments

in Exercise, Fit & Fab, Fitness, healthy living, Holidays

The 21 Day Holiday Season Challenge

Ready for the Holiday Season?

Are you feeling your fittest or looking your best?

If you still have a few weeks to go you can follow this 21-day fitness plan!

Yes, it will not only help you feel better but look better right before (or after), holiday season.

I will break it down across the three weeks, so you have a specific set of exercises to do each week.

When following this, you will have a complete body workout.

This workout is also based on the assumption that you are on (or starting) a healthy eating plan

for the next 21 days – and it is good enough for people of any fitness level.

The 21 Day Holiday Season Fitness Challenge

The 21 Day Holiday Fitness Season Challenge

This routine can be done at the gym, but it does not use any gym equipment apart from a treadmill.

You can adapt this by doing it outside, and the only other equipment required is 2 sets of dumbbells,

the first being 3 to 5 lbs. and the second being 8-10 lbs.

This plan consists of 3 sets of exercises and 1 set of cardio and stretching.

The cardio can be done on the same day as the strength exercise, but you must just leave about 4 hours

in between sessions.

Let’s get started!

Cardio Set Approx. 40 minutes

The 21 Day Holiday Season Challenge

5 minutes – slow walking

2 minutes – speed walking

5 minutes – jogging or running

Repeat above actions 3 times and then spend 5 or 10 minutes slow walking to cool down.

Strength Set A

The 21 Day Holiday Fitness Season Challenge

Repeat 4 times for each exercise.

Push up (normal push up or modified kneeling push up) 20 – 25 reps:

Modified Push Up Kneel with hands flat on the floor at shoulder width:

Bend Elbows to 90 degrees pause and then raise back to start position.

Reverse Lunge (with light dumbbells) 15 reps for each leg:

Hold dumbbells with your arms at your side, lunge right foot behind you

bending your knee, pause and return to start position.

Squats (with light dumbbells) 25 – 30 reps:

Hold a dumbbell in each hand and rest it on your shoulder.

Squat down pushing butt out behind you.

Pause then return to standing position.

Chest Flye (with light dumbbells) 25 reps:

Lay on back with your arms stretched with a dumbbell in each hand.

Raise arms above you, pause and slowly lower back to ground.

Strength Set B The 21 Day Holiday Fitness Season Challenge

Repeat 4 times for each exercise.

Roll Up – 8 reps

Lay on your back with your knees bent and arms stretched in front of you,

contract your abs and lift your head and shoulders towards a sitting position.

Once raised slowly lower yourself back into a laying position.

Side Reach – 8 reps for each side

Lay on the ground on one side, one arm stretched above your head on the floor

and the other arm on the leg that is on top, contract your abs and reach towards

your ankle with your free hand. Slowly lower yourself using your abs as resistance.

Boat Pose – 4 reps

Sit on the ground with your knees bent, place your hands under your thighs while

breathing in, breathe out while lifting your feet off the ground and contracting your abs.

Lean back while balancing and then open your arms wide to the sides.

Hold this position for 8 breaths and slowly return to the start position.

Strength Set C

The 21 Day Holiday Season Fitness Challenge

Repeat 4 times for each exercise.

Plie Squat – (With Heavy Dumbbells and Light Dumbbells) 15 reps

Stand with your feet wider than your shoulders with your toes pointing outwards.

Holding the dumbbells in front of your thighs, bend your knees 90 degrees.

Pause then return to start position.

Biceps Curl – (With Heavy Dumbbells and Light Dumbbells) 25 reps total

Hold a heavy dumbbell in each hand with your palms facing forward.

While contracting your biceps, curl the biceps towards your shoulders.

When reaching your shoulders, pause and slowly lower to the start position.

Do 15 reps and then swap to the lighter weights and do another 10 reps.

The 21 Day Holiday Fitness Season Challenge

Leg Lift – 30 reps for each leg total

Stand with your feet at hip width, with arms outstretched to the sides.

Slowly lift your leg to the side.

Do 15 reps.

Then without touching the floor stretch your leg in front of you and do 15 reps.

Change legs and do another 15 + 15 reps.

Black Fly – (With Light Dumbbells) 15 reps + 15 reps

Stand with feet at about shoulder length and one foot about 3 feet behind the other,

hold the heavier dumbbells with your palms facing each other.

Bend forward and let your arms face to the floor.

Raise your arms sideways to shoulder level.

Pause and then slowly lower weights back to the start position.

Change legs and then repeat another 15 reps.

When completed, change to the lighter weights and do another 10 reps for each leg.

Weekly Workout Days 1 – 7

The 21 Day Holiday Fitness Season Challenge

Day 1 Cardio Set & Stretch

Day 2 Strength Set A & B

Day 3 Cardio Set & Stretch

Day 4 Strength Set B & C

Day 5 Cardio Set & Stretch am, Strength Set B (pm)

Day 6 Strength Set B & C

Day 7 Off

Repeat this pattern for weeks 2 and 3.

When you feel confident, change to the heavier dumbbells, although this may not be suitable

for all the exercises.

The 21 Day Holiday Season Fitness Challenge

Go with it….and good luck!

Happy holidays to you and your family.

 

 

About the Author
Tracy Panetta is a self- motivated, highly sought after writer, senior editor and virtual assistant. She has worked in the field and now works for popular site Fitandheal.com