Holiday Shred 2018 - Announcement and Week 1

The past two years, I’ve done the Fit Dad Fitness Holiday Shred as a way to help dads (or anyone, really) fend off the weight gain that can happen in the weeks from Thanksgiving to New Year’s Eve with all the turkey and ham and stuffing and pie and cookies and rolls and cheesy dishes.

In year’s past, the Holiday Shred has consisted of workouts intended for the gym; however, this year, I’m taking a different approach.

Because the holidays are also so busy and many guys feel like they don’t always have the time to get to the gym, this year’s Holiday Shred consists of all bodyweight workouts that you can do anywhere.

Each week, I’ll post four bodyweight workouts here on the Fit Dad Fitness Blog, with the hopes that it helps dads stay in shape this holiday season. You can use these workouts on their own, or, they can be a supplement for you if you still get into the gym a few times a week but not as often as you’d like.

If you have any questions about the exercises or the workouts, please email me at michael@fitdadfitness.com or leave a comment below.

With that, here is Week 1:

Week 1 Workouts

Day 1 - Perform as a circuit for 5 rounds, rest 90 seconds in between rounds

  • Bodyweight squats - 12 reps

  • Elbow plank with alternating leg lifts - 12 reps each leg

  • Single-leg arm raises - 12 reps each leg

  • Bent-Over Rows (holding an object like a bag of books or a small suitcase) - 12 reps

  • Pushups - AMRAP

Day 2 - Perform as a circuit for 5 rounds, rest 90 seconds in between rounds

  • Spiderman pushups - 8 reps each side

  • Forward lunges - 12 reps each leg

  • Bent-over cobra with 3 seconds hold - 12 reps

  • Mountain climbers - 30 seconds

  • Down dog pushup - 12 reps

Day 3 - Perform as a circuit for 5 rounds, rest 90 seconds in between rounds

  • Jump Lunges - 8 reps each leg

  • Bird Dog with 3 second hold - 12 reps each side

  • Frog Pumps - 12 reps

  • Burpees - 12 reps

  • Dead Bugs - 12 reps each side

Day 4 - Perform as a circuit for 5 rounds, rest 90 seconds in between rounds

  • Prisoner Squats - 12 reps

  • Shoulder Taps - 12 reps each side

  • Prone Floor Cobra with 3 second hold - 12 reps

  • Side Lunges - 12 reps each side

  • Plank Walk-Ups - 8 reps each side

Michael AshfordComment