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

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:

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Is your gym closed on Christmas Day and you don’t know where to get a merry little exercise fix? ????????‍♂️ Look no further ???? Here’s a 5 exercise, whole body bodyweight session that doesn’t need any equipment, just your body and a little bit of space to stretch out ????????‍♂️ ???? Save for Christmas Day ???????? 1️⃣5 Push Up to Downward Dog (regression: push up from knees to downward dog) 2️⃣5 Floor Touch Squat Jump and reach (regression: Partial squat and reach) 3️⃣20 Mountain Climbers (regression: Flutter kicks) 4️⃣10 Shoulder Tap (regression: From Knees) 5️⃣5 Superman from floor (Regression: raise arms out to the sides) ????????AMRAP (As Many Rounds As Possible) for 20min. ???? Happy festive hoisting ????

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.