Staying active during the holiday season can be a delightful way to balance the indulgence of festive treats and the joy of spending time with loved ones! While the holidays often bring a whirlwind of activities and gatherings, incorporating a workout routine can be both refreshing and rewarding. Our holiday workouts are designed to offer you simple, effective workouts that fit seamlessly into your holiday schedule, ensuring you stay energized and healthy! Find your fun and festive holiday workout below:
Lucky 7's ☘️ A St. Patrick's Day Workout
Get ready to feel the luck of the Irish with this fun and festive St. Patrick's Day workout! ☘️ All you need is a pair of dumbbells or a kettlebell to complete your Lucky 7's workout! We will focus on seven exercises to get your feeling energized, strong, and a little extra lucky! Don't forget to grab your favorite green gear to keep the festive vibes alive! Here's to hoping you find your pot of gold! ⭐
Workout Notes:
Circuit: 30 seconds work / 30 seconds rest.
Repeat the circuit 4 times.
Rest between circuits should be 1-2 minutes.
Workout can be completed using dumbbells or kettlebells.
St. Patty's Day Squats
Technique Notes: Aim for your quadriceps to be parallel to the ground.
Shamrock Swings
Pot of Gold (Shoulder) Presses
Technique Notes: Arms should start and end at 90°.
Leprechaun Lunges
Technique Notes: Knee should track between your 2nd and 3rd toes and should not extend over the front of the foot. Aim for both legs to end in 90°.
Rainbows & Rows
Four Leaf Clover (Bicep) Curl
Dancing a Jig Deadlift
Technique Notes:Focus on the hip hinge movement of this exercise. Do not squat.
Egg-cellent 8 🐣 The Ultimate Easter Leg Workout
Spring is in the air and what better way to celebrate than with our Egg-cellent 8 🐣 Ultimate Easter Leg Workout! This workout will target all the major muscle groups in your lower body, helping you to build strength and endurance while also improving your balance! So grab your workout gear, put on your favorite tunes, and let's get cracking on this egg-citing workout! 🐰
Workout Notes:
Circuit: 40 seconds work / 20 seconds rest
Repeat the circuit 2 times.
Rest between circuits should be 2-5 minutes.
Workout can be completed using dumbbells or kettlebells.
Egg-static Jumping Jacks
Egg-streme Lateral Lunges
Technique Notes: The leg that does not step outward needs to remain straight throughout the movement.
Eggstra-special Squats
Technique Notes: Aim for your quadriceps to be parallel to the ground.
Egg-ceptional Glute Bridge
Eggstra-ordinary Swings
Egg-citing Calf Raises
Egg-dorable Deadlifts
Technique Notes: Focus on the hip hinge movement of this exercise. Do not squat.
Egg-stravagent Alternating Lunge Twist
Technique Notes: Knee should track between your 2nd and 3rd toes and should not extend over the front of the foot. Aim for both legs to end in 90°.
May the 4th Be With You ⭐ A Star Wars Themed Tabata Workout
Are you on the light side or the dark side of the Force!?! If you're ready to channel your inner Jedi, be sure to tackle the Light Side Workout - in true Tabata style, this 4-minute workout will have the Force surging through you! But, if you're ready to embrace your inner Sith, be sure to attempt the Dark Side Workout - four minutes of this workout will have you prepared for an epic battle! Whichever you choose, may the Force be with you!
The Light Side Workout:
Workout Notes:
Tabata is a high intensity, short workout - ensure a full effort for each 20 second work bout.
[20 seconds work / 10 seconds rest] x 8 for 4 minutes.
The Light Side Workout should be completed with a kettlebell.
Rebel Alliance Reverse Lunges
Technique Notes: Knee should track between your 2nd and 3rd toes and should not extend over the front of the foot. Aim for both legs to end in 90°.
Skywalker Side Step Swings
The Dark Side Workout:
Workout Notes:
Tabata is a high intensity, short workout - ensure a full effort for each 20 second work bout.
[20 seconds work / 10 seconds rest] x 8 for 4 minutes.
The Dark Side Workout should be completed with dumbbells.
Lightsaber Swings
Death Star Dumbbell Squats
Technique Notes: Aim for your quadriceps to be parallel to the ground.
Pop, Bang, Sizzle 🎆 A 4th of July Celebration Workout
Baby, you're a firework! 🎆 Ready to Pop, Bang, and Sizzle this 4th of July!?! Try out our new 4th of July Celebration Workout - catered to athletes of all abilities - red (beginner) ❤️, white (intermediate) 🤍, and blue (advanced) 💙. Every firework begins with a spark! Find yours today!
Workout Notes:
Rest between sets should be about 30-45 seconds. Rest between exercises should be about 1 minute.
Red Version (Beginner)
Sets: 1 / Reps: 20
White Version (Intermediate)
Sets: 2 / Reps: 20
Blue Version (Advanced)
Sets: 3 / Reps: 20
Workout can be completed using dumbbells or kettlebells.
Want to up the challenge? Add weight to any of the following exercises:
Confetti Calf Raises
Stars & Stripes Squats
Firework Forward Alternating Lunges
Confetti Calf Raises
Stars & Stripes Squats
Technique Notes: Aim for your quadriceps to be parallel to the ground.
Sparkler Swings
Firework Forward Alternating Lunges
Technique Notes: Knee should track between your 2nd and 3rd toes and should not extend over the front of the foot. Aim for the front leg to end in 90°.
Streamer (Plank Alternating) Shoulder Taps
Technique Notes: Limit side to side movement. Move hands and feet further apart to create a more stable position.
Falling into Fitness 🍁 An Autumn Themed Workout
Time to pumpkin spice things up - it’s the first day of Fall! What better way to celebrate than with our Falling Into Fitness total body workout. We’ve included some of our favorite exercises like Sweater Weather Squats, Apple Cider Swings, and more! Try out our new Falling Into Fitness Workout, catered to athletes of all abilities - yellow (beginner) 💛, orange (intermediate) 🧡, and red (advanced) ❤️!
Falling into Fitness 🍁 Beginner and Intermediate Workout
Workout Notes:
Yellow Version (Beginner)
Pyramid Style Circuit [10 - 8 - 6 - 4 - 2]. Complete one set of each exercise to finish a circuit round. Start at 10 reps per exercise and decrease for each round of the circuit.
Orange Version (Intermediate)
Pyramid Style Circuit [10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1]. Complete one set of each exercise to finish a circuit round. Start at 10 reps per exercise and decrease for each round of the circuit.
Rest between circuits should be 1-2 minutes.
Workout can be completed using dumbbells or kettlebells.
Apple Cider Swings
Pumpkin Spice Power Knees
Sweater Weather Squats
Technique Notes: Aim for your quadriceps to be parallel to the ground.
Oh My Gourd Glute Bridge
Falling Into Fitness 🍁 Advanced Workout
Workout Notes:
Red Version (Advanced)
Pyramid Style Circuit [10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1]. Complete one set of each exercise to finish a circuit round. Start at 10 reps per exercise and decrease for each round of the circuit.
Add weight to the squat exercises and add a mini resistance band to the glute bridge exercises.
Rest between circuits should be between 1 and 2 minutes.
Workout can be completed using dumbbells or kettlebells.
Apple Cider Swings
Pumpkin Spice Power Knees
Sweater Weather Squats
Technique Notes: Aim for your quadriceps to be parallel to the ground.
Oh My Gourd Glute Bridge
Posin' in the Lederhosen 🍻 An Oktoberfest Bicep Workout
Who's ready to be posin' in their lederhosen? Cheers to Oktoberfest! What better way to celebrate than with our Posin' in the Lederhosen bicep workout! Try out our new Oktoberfest workout, catered to athletes of all abilities - pale ale (beginner) 🥂, stout (intermediate) 🍺 and lager (advanced) 🍻.
Workout Notes:
Rest between sets should be about 30-45 seconds. Rest between exercises should be about 1-2 minutes.
Pale Ale Version (Beginner)
Sets: 1 / Reps: 15
Stout Version (Intermediate)
Sets: 2 / Reps: 15
Lager Version (Advanced)
Sets: 3 / Reps: 15
Workout can be completed using dumbbells or kettlebells.
Bicep Curls
Hammer Curls
Crossbody Hammer Curls
Reverse Grip Bicep Curls
Halloween Spook-tacular 🎃 A Ghoulishly Good Total Body Workout
Oh my gourd, it's Halloween! 🎃👻 What better way to celebrate than with our Halloween Spook-tacular total body workout. Try out our new Halloween Spook-tacular workout, catered to athletes of all abilities - white (beginner) 🤍, orange (intermediate) 🧡, and black (advanced) 🖤! Let the gourd times roll, with this fang-tastic Halloween workout!
Workout Notes:
Rest between sets should be about 30-45 seconds. Rest between exercises should be about 1-2 minutes.
White Version (Beginner)
Sets: 1 / Reps: 13
Orange Version (Intermediate)
Sets: 2 / Reps: 13
Black Version (Advanced)
Sets: 3 / Reps: 13
The Lateral Lunges should be performed on both legs before moving on to the next exercise.
Workout can be completed using dumbbells, kettlebells, or pumpkins! 🎃
Tricep Extension
Lateral Lunges
Technique Notes: The leg that does not step outward needs to remain straight throughout the movement.
Shoulder Press
Technique Notes: Arms should start and end at 90°.
Goblet Squats
Technique Notes: Aim for your quadriceps to be parallel to the ground.
Lateral Raises
Front Raise
Hammer Curls
Bent-Over Row
Thankful on Thanksgiving 🦃 A Festive Themed Core Workout
You ain't seen stuffing yet! 🤩 What better way to celebrate the holiday than with our Thankful on Thanksgiving festive themed core workout! Our Thankful on Thanksgiving workout is catered to athletes of all abilities: In It For the Dessert 🥧 (Beginner), All the Fixins 🍽️ (Intermediate), and The Whole Turkey 🦃 (Advanced)! Happy Thanksgiving!
Workout Notes:
Circuit: 30 seconds work / 30 seconds rest
Rest between circuits should be 2-3 minutes.
In It for the Dessert Version (Beginner)
1 round of the circuit
All the Fixins Version (Intermediate)
2 rounds of the circuit
The Whole Turkey Version (Advanced)
3 rounds of the circuit
I'm So Stuffed Standing High Knee Lifts
Sweet Potato Standing Side Crunch
A Feast of Flutter Kicks
Bobbing for Apples Bicycles
I Want the Last Drumstick Dead Bug
Pass the Pumpkin Pie Plank
Black Friday 🛍️ Primer Workout
Before you get your Black Friday shopping cardio in - celebrate the start of the holiday season with our Black Friday Primer Workout, to get your body prepped and ready for all those fabulous Black Friday deals (and those shopping bags to go with them)!
Black Friday 🛍️ Upper Body Circuit
Workout Notes
Rest between exercises should be about 30-45 seconds.
Workout can be completed with dumbbells of kettlebells.
If using a kettlebell, do one set for each arm for the Shoulder Press, Bicep Curl, and Lateral to Front Raise.
Overhead Tricep Extension
Sets: 1 set
Reps: 20
Shoulder Press
Sets: 1 set
Reps: 20
Technique Notes: Arms should start and end at 90°.
Bicep Curl
Sets: 1 set
Reps 20
Lateral to Front Raise
Sets: 1 set
Reps: 20
Black Friday 🛍️ Lower Body Circuit
Workout Notes:
Rest between exercises should be about 30-45 seconds.
Workout can be completed using dumbbells or kettlebells.
Calf Raises
Sets: 1 set
Reps: 20
Alternating Reverse Lunges
Sets: 1 set
Reps: 20 reps
Technique Notes: Knee should track between your 2nd and 3rd toes and should not extend over the front of the foot. Aim for both legs to end in 90°.
Single Leg Romanian Deadlift
Sets: 1 set/leg
Reps: 5
Technique Notes: Focus on the hip hinge movement of this exercise. Do not squat.
Lateral Lunges
Sets: 1 set/leg
Reps: 10
Technique Notes: The leg that does not step outward needs to remain straight throughout the movement.
Are You Naughty or Nice? 🎄 A Christmas Themed Tabata Workout
Santa is double checking his list... were you naughty or nice this year? 🎅🎄 What better way to jingle all the way into Christmas than with our brand new Are You Naughty or Nice workout! This festive fitness workout combines holiday cheer with a fun challenge, perfect for getting into the spirit of the season while staying active! Whether you've been naughty or nice, this workout will leave you feeling merry and bright!
The Naughty Workout:
Workout Notes:
Tabata is a high intensity, short workout - ensure a full effort for each 20 second work bout.
[20 seconds work / 10 seconds rest] x 8 for 4 minutes.
The Naughty Workout can be completed using a dumbbell or kettlebell.
The Push-Up exercise can be completed at any ability level: push-ups, incline push-ups, knee push-ups, or wall push-ups.
Swings
Push-Ups
Technique Notes: Do not lock your elbows at the top of the movement.
The Nice Workout:
Workout Notes:
Tabata is a high intensity, short workout - ensure a full effort for each 20 second work bout.
[20 seconds work / 10 seconds rest] x 8 for 4 minutes.
High Knees
Mountain Climbers
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