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 firstname.lastname@example.org 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