One song workout: Holiday Fit Frenzy
Hi! How’s the day going so far? We’re going to spend the morning getting ready for Tucson travels. I can’t wait to see the family, and my bro Kyle is going to be home. I kind of missed him while he’s been across the world (in MA in the snow). I even miss him teasing me. Last time we were together, I flexed my bicep at him and he smashed it with his hand. And then he laughed so hard at the defeated look on my face. Sibling love hahah.
Since we’re traveling this year, it forced me to get our Christmas game plan together early. Everything is packed and ready; just needs to be transported.
I’m sure many of you will be traveling or in a time pinch this holiday season, so I thought I’d share a little one song workout with you. It takes less than 5 minutes to get in a great mix of cardio, strength and intervals. Here’s how it works:
-Open this video in another window (keep it paused) or download the song onto your phone:
-Get this pinnable image close by, whether it’s on your phone or printed out:
-Press play and keep track of the time (via a timer on your phone or Gymboss timer). (If an ad plays before the video, these are the moves for the actual song)
Some form cues:
0:00-0:30 Slow squats. Get your form set up and ready! Focus on sitting back and down, keeping a lifted chest and tight core. Exhale to rise. Sit down slowly and make sure to focus on sitting BACK so your knees don’t go too far forward.
0:30-1:14 Walk out to plank, walk back, squat. Walk your hands down your legs, onto the floor, and out into a plank position. From here, walk your hands back to your feet and stand up. Sit down into a squat. Rise, and repeat. You have plenty of time, so move slowly and efficiently.
1:14-1:40 Burpees. This part of the song is just begging for burpees! You can walk or jump back into your plank position for the burpee, and add an optional pushup if you’d like. Write down how many burpees you do.
1:40-2:07 Walking lunges. Take a big step forward and sink straight down into a lunge. Watch your front knee to make sure it doesn’t extend past your toes. Keep your spine straight and core tight; exhale to rise. Step the opposite foot forward and lunge on the other side.
2:07-2:59 Triceps dips. Make sure to keep your chest lifted, fingertips pointing forward, and as you bent your elbows, make sure they go straight back. You can do these with a chair or bench, or on the floor, keeping your hips lifted.
2:59-3:13 Plank. You can modify by placing your knees on the floor, or add in a challenge option with plank jacks, rotating side planks, plank hops, or hip dips.
3:13-3:38 Pushups. Feel free to modify by dropping to your knees (or with wall pushups), and try to do as many as you can on your toes!
3:38-4:13 Mountain climbers. Take deep breaths and keep your core tight as you job your knees in a plank position. You can bring your knees towards your chest, or towards your elbows, engaging your obliques.
4:13-4:48 Burpees. Grand finale! Finish strong and MEET OR BEAT the amount of burpees you did in the first round.
Let me know if you give it a try!!
xoxo
Gina
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I love this idea for a “One Song” workout Gina! It looks great – thanks for sharing 🙂
This sounds perfect for this time of year, no time for long workouts! I might bust this out tomorrow morning before we hit the road for our long drive. Merry Christmas to you and your family Gina!!
where does your brother work in MA? Merry Christmas to you and your family!
Very cute idea to have a one song workout! Any little break to get some movement helps this time of year! It can be very hard to fit in a workout.
TSO does some of my favorite Christmas music, so I absolutely love the idea of this workout. Will definitely have to give it a try. Have a Merry Christmas!
Haha, actually though, could you do this to a DJ earworm 8-10-minute song mashup? I would TOTALLY do it!
I love the idea of a one song workout! And a holiday theme, to boot. 🙂
A while back I read about something similar in SELF magazine: pull up the youtube video or play the song Flower by Moby. Every time the song says “Bring Sally Down”, squat down, every time the song says “Bring Sally Up”, come up. Seems easy, but you’ll be sweating by the time the song ends.
love this song + this workout idea! sometimes a few minutes is all you have but a few minutes is better than nothing!
Love this!! Slow squats, walk out to planks, and burpees are my favorites! 🙂
One song workout is very cool. Hope you have a great time in Tucson!
I just ordered HIIT IT! 🙂
This looks awesome! I’m going to do it throughout the today while I’m baking!
Merry Christmas!! And there is no snow in Massachusetts!! I live in Western Mass and we have none here so I know for sure there isn’t any in the eastern part of the state. It’s supposed to be rainy and 50 here today. Booo!!
Safe travels, Gina! 🙂
Definitely going to do the one song workout! Merry Christmas!
I love song style workouts I do them for my group class and find them quite popular 😉 Merry Christmas! xo C
love this idea!!! wait to try it
I love this idea! I’ve never done a one song workout before but it would be great to do in the morning to get your metabolism going! Thanks for sharing. Merry Christmas!
Talk about an efficient workout! Sounds like fun! Perfect for this busy day. I think I’ll have my kids join in!
Have a very merry and blessed Christmas with your family, Gina!
xoxo
We did two songs before the family get-together today! So good!
yessss! so awesome!
Great workout! I did it 3 times through! “Carol of the Bells” would be great for another one! (hint, hint 🙂
yeahhh! great job! i’ll definitely post more 🙂
xoxo
3 times! Those last mountain climbers and burpees are tough!
wahoo!!