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Holiday schedules are packed — but that doesn’t mean your workouts need to stop. Festive-friendly workouts can be short, efficient, use bodyweight instead of weights, and be done anywhere! They keep your metabolism going, protects lean muscle mass, and boosts energy without eating into family/holiday time.
- Bodyweight training: Using your own weight as resistance (push-ups, squats, planks).
- Hypertrophy-inspired moves: Exercises designed to stimulate muscle growth and strength (controlled reps, tempo holds, higher volume with lighter loads).
Try CaptD’s 15-Minute “Holiday Express” Workout:
- Warm-up (2–3 min): marching on the spot + arm swings
- Circuit (10 min, repeat 2x):
- 12 squats/lunges
- 10 push-ups (knee or full)
- 15 glute bridges
- 30s plank hold
- 20 mountain climbers
- Cool down (2 min): downward-facing dog
Scaling tips:
- Add resistance (stretch bands) for challenge.
- Cut reps in half for quick energisers.
FIT-TIP: Get some Fresh Air, and some Fresh Moves by training outdoors! Training outdoors has many benefits, like getting a Vitamin D boost, refreshing mentally, and a new terrain = new challenges! Mix sunlight + movement for a summer energy reset.Just remember the sunscreen fit-fam!
Save this workout for your December travel or home days, and find more tips online at👉 https://captd.co.za/
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