The 5-week holiday workout challenge

Date

11.21.19 More info+

Improve your metabolism and build strength and muscle with two routines per week.

During the five weeks between Thanksgiving and New Year’s Eve, many people let their fitness habits slide and look ahead to a “New Year, New You” resolution they’ll start on January first. Furthermore is challenging you to flip that script with this holiday plan created by certified personal trainer Natalie Yco, a group fitness instructor at Equinox clubs in California. Yco’s thoughts: “Why wait for one day each year to decide that you will get in the best shape of your life?”

This two-day program makes it easy: Each workout is only four moves (mostly compound ones to maximize efficiency) that require nothing more than a pair of dumbbells. “Total-body routines that rely on complex, multi-joint movements will engage more muscle groups at once, including your core,” says Yco. “This may speed up your metabolism and create a greater ability to build lean muscle and overall strength.” Combined with a healthy diet that allows for moderation, “people may notice weight loss, increased muscle mass, improved mood and sleep, and more energy,” according to Yco.

Though you’ll be able to maintain or improve fitness (depending on where you’re starting from) with these two workouts alone, for maximum benefits, supplement them with a 30- to 45-minute moderately intense cardio session, a 10- to 20-minute HIIT day (think: 30 seconds at full intensity, 30 seconds rest on your cardio machine of choice), and a yoga class or mobility routine per week.

Instructions: Perform both circuits each week, with at least one day of rest in between. Do 3 sets of 10 to 12 reps of each move, taking 90 seconds to recover between sets. For all exercises, choose a weight that allows you to complete the reps with proper form, but you should feel like you’re tapped out by reps 10 to 12.

Progression plan: Once the exercises begin to feel easier (you could complete all 12 reps with proper form), the progressions (noted below) can be introduced, most likely in week 3. Continue to master those movements in week 4. In week 5, as long as good form is maintained, progress by adding 5% load. “This should prevent adaptation and overtraining, plus allow for improvement in the same movements,” says Yco.

Circuit 1

Romanian deadlift with row

Stand with feet hip-width apart, a dumbbell in each hand in front of quads, palms facing body. Hinge at hips and bend at knees to lower the dumbbells towards the ground. Row the dumbbells up towards your chest, lower them back down, then stand back up to the starting position. Repeat.

Progression: Perform the move on one leg.

Reverse lunge with single-arm lateral raise

Stand with feet shoulder-width apart, right hand on hip, left hand holding a dumbbell at side. Lunge backwards with left leg, return to start and immediately raise left arm out and up to shoulder height. Return to start and continue for all reps on left side, then repeat on the right.

Progression: Hold dumbbells in both hands and perform the lateral raise with both arms.

Push-up with Superman

Get in a high-plank position and slowly lower body towards the ground. Perform a Superman by lifting all four limbs off the ground. Drop back down and push up to start. Repeat.

No progression

Dumbbell windmill

Stand with feet wider than hips, toes pointing out. Hold a dumbbell in left hand with arm straight above head, close to ear. Begin to hinge hips toward the left as you bring right arm down towards right ankle and your body parallel to the ground. As you do so, keep left arm straight, turn wrist to face forward, and look up at dumbbell. Return to start and do all reps on this side, then repeat on the right side.

Progression: Hold a dumbbell in both hands.

Circuit 2

Squat with rotation to single-arm overhead press

Start with feet wider than hips, elbows bent and hands under chin, holding a dumbbell in right hand. Perform a squat. Return to standing and pivot right foot and body towards the left as you press the dumbbell overhead. Reverse the movement to return to start. Complete all reps, then repeat on the other side.

Progression: Hold a dumbbell in each hand and press with both.

Side lunge with reverse fly

Start with feet together, a dumbbell in your left hand at your side, palm facing in. Lunge to the left, bring the left arm out to the side without bending elbow, and return to start. Continue until you’ve completed all reps on this side, then switch sides and repeat.

No progression

Glute bridge with pull-over

Lie face-up, knees bent and feet flat on the floor, holding a dumbbell by the head vertically behind you with both hands. Simultaneously raise your hips up off the floor and bring the dumbbell overhead and toward your pelvis. Reverse the movement to return to start and immediately repeat.

Progression: Perform the glute bridge on one leg at a time.

Lateral forearm plank walk

Start in a low plank position on your forearms. “Walk” on your forearms to the right, then press up on to your right hand, then your left so you’re in a high plank position. That’s one rep. Lower back onto your elbows, and “walk” back to the left on forearms. Come up onto hands, lower back down, and continue, alternating sides, for all reps.

Progression: Once you’re up on your hands, raise your right arm, left foot up off the ground, hold, then switch sides.

Photography by Carissa Gallo. Art direction by Kathryn Marx.

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