“Daaaamn, girl” December Workout
That’s the only title that came to mind.. so I’m just gonna roll with it 😉 Not only are other people going to be thinking that when they see your results, but that’s how you’ll feel after each workout: proud of yourself! And ready for a shower.
This workout is meant to be completed circuit-style in 3 rounds. Focus on form while endeavoring to move quickly from one exercise to the next, for the specified amount of sets.
Leave a comment to let me know what you think! Another quick workout to add to your holiday rotation 🙂
3 rounds:
Squat press: As you squat, hold the kettlebell (or dumbbell) at your chest. Press the weight straight up as you rise from the squat. Remember to keep your weight in your heels, chest lifted and core engaged.
Burpees: I’m sure many of you already know and love/hate these guys. If burpees are too much for you, try walking into each position instead of jumping.
Lunge and bicep curl: As you lunge, perform a bicep curl, keeping your elbows close to your sides and lunging straight down instead of forward. To switch it up, try static bicep curls, hammer curls or unilateral curls. To avoid bicep curl overload, only do 10-15 bicep curls per round (for example, you’ll lunge 10 times on the right, but only do 5 bicep curls. Switch to lunge 10 times on the left, while only doing 5 more bicep curls = 10 lunges each side, 10 bicep curls total)
Animal pushups: This is a fun(ish) one! Stagger your feet and keeping your chest lifted, lower down to tap the floor right in front of your front foot. Push through your legs to land forward in a deep triceps pushup. Push through your hands (using your triceps and chest) to land where you tapped the floor and rise up.
Curtsy lunge and hip extension: The key to a killer curtsy lunge is to not be afraid to step wayyyy behind your supporting leg. Press through the front leg as you raise your back leg, squeezing your glutes.
V-ups: Exhale as you come up and reach for your ankles. If this is too much, try it with bent knees. Make sure to maintain control and perform the movement slowly.
Side crunches: Exhale as you raise your legs and crunch towards the side. Visualize those chiseled abs! (I always like to think of Zuzana doing this move whenever I’m rocking out some side crunches)
Happy training!
xoxo
Gina
ps. Thank you so much for your kind words about Caroline, your heartwarming animal rescue stories, and for all of the leash tips. I took Caroline and Bell out front last night for a while to watch the Pilot put Christmas lights up. She did really well!! We’re so happy to have her in the family.
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Thanks for this workout Gina! I’m going to attempt it soon (although the animal push ups look a little intimidating). I really need to get away from just running every workout so this will be a perfect change for me! 🙂
That looks like a grat workout (with an even grater name:))
I’m giving it a go as soon as I get home from work for sure!!
i’m kinda confused by the animal pushups–can you post a video please? thanks!
i should have made one when i was at the gym last night! it’s a great exercise, too.
in the meantime, try dive bomber pushups: http://www.youtube.com/watch?v=66-v0AaANHk
I was going to ask that, too!
Love this workout and can’t wait to try it….after I give birth of course. But I’m with Amna – I still don’t get the animal pushups. Can you make a video please?
that is so exciting! sending good birth wishes to you 🙂
Yeah I’m totally lost on the animal pushups too, lol! But it looks like an amazing workout!
try dive bomber pushups if you want to try it before i make a video: http://www.youtube.com/watch?v=66-v0AaANHk
Has this video been made yet?
I love the title of the workout alone 🙂 looks great! pinned it to try later this week.
I was just gonna come on here and say the animal pushups are confounding me, but I was beaten to the punch. Thanks in advance for making a how-to vid. I’ll watch the dive-bomber push-ups when I get home as a substitute. 😀
Hi Gina,
I really love your workouts (the Thanksgiving detox kicked my booty- first time I’ve been sore in a long time!)- but I would love them even more if you pinned them on Pinterest right away. Whenever I am doing strength training or circuits at the gym, I always just pull up Pinterest and see what I can find. Lately I’ve been saving your workouts and pinning them to my own boards, but I’m sure your followers would love to see these right away too!
-Steph
Thanks for sharing another fun workout! I will be in Tucson in the spring and would love to take one of your classes and talk Fitness!
Damn grrreat circuit. Thanks for sharing. Definitely going to do this tomorrow to follow up on my commitment to workout (to an extent) every day this month. Didn’t know what animal push ups were so I clicked on the above dive bomb link – the YouTube comments made me laugh!
Love this. I follow a pretty strict lifting routine, if you have read my blog 😉 but I think I’ll add this in today for a. Nice little bonus! Thanks 🙂
Excited to try this out! Thanks for the video–helps a lot!
Damnnnn girl. This is an awesome workout. Sharing it on every Facebook page I admin. haha xo
Thanks Gina! Can’t wait to try this!
In other news, I finally got around to doing the turkey day detox workout today at the gym-it was really tough! But now I am enjoying a salad beast with your turkey lentil loaf crumbled throughout! Thank you again for all you do Gina!
I am definitely going to be doing that circuit sometime soon. I am still a little confused on how to do an animal pushup. Can you post a video of one?
Caroline is such a cutie! I’m so glad she’s adjusting well!
I can’t wait to try the animal push-ups!! I’m always looking for new moves to add in! (The whole work-out looks great.)
Just put the baby down for a nap and am craving some movement…looked at your site just in time. This will be happening in the living room momentarily!
Just what I needed today, thank you! The bomber pushups were killer.
Love the name of this workout! I will definitely have to try this routine, I love switching up my workouts, I get bored doing the same circuits over and over again.
This looks like a fun one! Can’t wait to try!
Hi Gina,
Love the workout- is there any chance you’ll start posting workouts immediately to Pinterest? I would love to have them on my app with me at the gym.
whew! just did the workout this morning. i love your little workouts! it helps me mix it up!!!!
Did it this morning! It was a good one. Subbed out the push-ups for spiders before I saw your other suggestion!
If this workout will give me arms like yours, I will do it every day. I seriously covet your toned and defined arms.
Just wanted to say thanks for inspiring me to exercise today! I’ve read your blog for a long time (never commented!) and this was the first workout I’ve done since giving birth about 8 weeks ago to my second baby. It was a tough pregnancy that left me unable to do any form of exercise, even walk, for the last 2 months. So, I only made it through one round of this workout (and that was with lots of modifications!) But – something about the way you lay everything out really simply and explain the moves really well, it makes it really attainable even though it’s a tough workout! So thank you 🙂
Did this today after 30 minutes of cardio and it killed me! Thanks, Gina. It was a good break from studying for exams.
Thank you, Gina!
I did all 3 rounds today, and loved it. I was sweating (it was HARD!), but it was such a good workout.
Whew, great workout! Just did this and warmed up with your Pegate Zumba video . Thanks Gina!
I just did two rounds of this with your latest zumba video as a warm up. Fun little strength/cardio session for the am. Thanks, Gina!
whoo hoo!
Love your workout! Just completed this after a 3 mile interval run- it was the perfect amount of challenge for me. Thank you!!
I love your site! Can I subscribe via email?
Can I subscribe via email?
Hello Dear! I really enjoyed your December Workout schedule! I am following this for the last 30 days and i definitely see some great improvement especially in the abs area!
But i have an issue with side cranches while i am not stable while performing them! Any tip about that?
Did this in the gym this morning…daaamn!
Thank you!
yeahhhhhh!