Just because it’s the busiest, bbrrrrrrrrrr-est time of year doesn’t mean you have to let your whole fitness program melt away. No matter what else is going on, we know the drill: staying fit is about staying power. You can’t achieve it without dedication, routine and a lot of hard work. So what do you do when the day is so jammed that there’s just no time for exercise? Celebrity Fitness Trainer Reggie Chambers to the rescue.
He says anyone can fit in a thorough workout—even if all you’ve got is a mere 15 minutes. To prove it, he created a 45-minute total body workout just for BrazenWoman (and therefore, you!). And best of all, you can work it in if you only have 30 minutes, or even just 15.
The concept depends on the idea that anyone (even you!) can stay fit, even if there’s only 10 or 15 minutes to spare this holiday season. In this unique program, 20-23 minutes constitutes a total body workout. DO IT! Even if you need to sandwich it between other activities—cooking, baking, cleaning or finally finishing that DIY project.
You’ve got no excuse. There is little or no equipment needed, no fancy outfits, and no gym. All that’s required is just a few minutes and enough floor space to get the job done. Plus, you don’t have to do all the exercises at once. So pull up some floor and hand weights if you have them. Nobody ever regretted doing a few sit ups, after all.
THE 15, 30 AND 45 MINUTE HOLIDAY WORKOUT SCHEDULES
Unless otherwise noted, do the reps without rest. Take a 30-second break between each grouping. Most exercises will be repeated 4 times. Don’t forget to stretch!
Note: Descriptions of most exercises are in the slideshow below. Just follow along.
THE 15-MINUTE WORKOUT
The Brazen 15-30-45 Minute Holiday Crunch Workout
By BrazenWoman
Thanks to Celeb trainer Reggie Chambers, get your sweat on in the time you have. If you've only got 15 minutes, try this easy ab workout. Repeat this circuit four times.
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The Basic Crunch
By BrazenWoman
Place hands behind head. Either place feet flat on floor or raise them parallel to the ground. Using abs, lift head and shoulders off the floor. Lower down. That's one rep. Repeat for 30 reps.
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Bicycle
By BrazenWoman
Place hands behind ears. Lift both legs off the ground, and bring left knee up while 'crunching' right elbow towards knee.
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Ab Exercise – Bicycle
By BrazenWoman
Straighten left leg and bring right knee in to meet left elbow. That's one rep. Continue bicycling in a steady, smooth motion. Do 30 reps.
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Pelvic Thrust
By BrazenWoman
Straighten legs and use lower abs to 'thrust' feet towards the ceiling. Lower. Legs straight down. That's one rep. Do 30 times.
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Pelvic Thrust
By BrazenWoman
Place hands just under the buttocks to support lower back. Using abs, lift legs just off the ground.
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Pelvic Thrust
By BrazenWoman
Continuing to engage the abs, bring knees in towards chest.
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Elbow to Knee
By BrazenWoman
Start on all fours, with opposite arm and leg extended.
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Elbow to Knee
By BrazenWoman
Bring opposite elbow to knee in a crunch, then extend out again. Repeat all reps on one side, then switch.
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Fire Hydrant
By BrazenWoman
Place yourself on hands and knees. Bend one knee, and keeping body stable, raise bent knee to the side until parallel to the ground. Lower back down. Repeat all reps then switch sides.
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Leg Lift
By BrazenWoman
Lay on back, hands by your side. Bend one knee and straighten other leg, lifting a few inches above the floor.
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Leg Lift
By BrazenWoman
Lift straight leg up towards the ceiling, flexing the foot, and raising pelvis as you lift leg.
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Leg Lift
By BrazenWoman
Finish the move with leg straight up towards the ceiling and pelvis raised as high as it can go. Lower leg and repeat on other side.
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Plank
By BrazenWoman
Rest on toes and elbows. Keep legs, butt, and core tight and hold body in a straight line for 30 seconds.
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Opposite Foot Touch
By BrazenWoman
Holding core tight, bend forward with back straight and touch hand to opposite toe.
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Opposite Foot Touch
By BrazenWoman
Repeat with other side.
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Side Plank
By BrazenWoman
With feet stacked and core tight, lift onto elbow and hold then repeat on the other side.
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Cat/Cow Stretch
By BrazenWoman
On all fours, arch back with head in line, holding abs tight.
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Cat/Cow Stretch
By BrazenWoman
Drop head, round back, suck in abs and hold. Repeat.
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Ankle to Knee Stretch
By BrazenWoman
Cross ankle over opposite knee. Sitting up straight and holding abs tight, pull ankle toward you. Repeat on other side.
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Butterfly Stretch
By BrazenWoman
Holding soles of feet together, lean forward with straight back and tight abs for a long stretch.
ABS
- 30 crunches
- 30 bicycles
- 20 pelvic thrusts
BUTT
- 12 elbow to knees on each side
- 12 fire hydrants on each side
- 15 leg lifts on each side X 3 reps
CORE
- 30-second plank
- stand on one foot, bend down and touch opposite foot – 15 each side
- 2 x 15-second side planks on each side
- 1 x 10-second plank on each side
STRETCH (hold each for 20 seconds)
- cat/cow stretch
- standing leg hamstring stretch
- knee-to-chest buttocks stretch
- butterfly stretch
THE 30-MINUTE WORKOUT
UPPER BODY
- 10-15 pushups
- 15 good mornings (bending at the waist from a standing position with arms out to the side)
- side lateral raises (with weights 10-12 reps; without weights – 20 reps)
- 10 biceps curls with dumbbells
- 10-15 dips X 3 reps
LOWER BODY
- squats (with weights 15 reps; without weights 25 reps)
- 20 walking lunges with weights – 10 each side
- 15 stiff legged dead lifts with weights X 3 reps
CALISTHENICS
- run in place with high knees for 30 seconds
- 30 jumping jacks
- 10 burpees X 3 reps
THE 45-MINUTE WORKOUT—ADD THESE EXERCISES
ABS
- crunches (see 15 minute workout)
- leg scissors for 60 seconds
- 15 Pikes
BOXING (repeat three times)
- holding 5lb weights, punch the air, alternating each arm, for 90 seconds (not depicted in slideshow)
- jump rope for 1 minute (not depicted in slideshow)
- 30-second rest
- add a treadmill workout for a blast of cardio (not depicted in slideshow)
- side lateral skips for 30 seconds each side X 2 reps = 2 minutes
- 1-minute sprint then 1-minute recover X 4 reps
What’s your favourite way to stay fit over the holiday season?
