We know that there’s no replacing the amazing feeling of walking out of Corefire after a tough session, but we wanted to make sure you are all set to sweat even if you can’t make it to the studio! The holiday season is certainly busy, and often comes along with travel visiting family and friends. Take the workout with you on the road (or in your bedroom!) when you can’t make it to the real thing. All you need is a couple of paper plates (for carpeting), small towels (for hardwood floor), or exercise sliding discs if you have them. Set your phone timer to run and keep it handy - you’ll need to watch the clock! (Now you know how your favorite Coach feels.)
Put on your favorite tunes (or Christmas carols - we won’t judge!) and warm up with a few minutes of dynamic stretches or jogging in place.
LOWER BODY CIRCUIT
1. Overhead squats: Set feet shoulder distance apart with toes slightly turned out. As you reach your hips back and down, extend straight arms overhead with palm facing in. 1 minute
2. Elevator lunge with Carriage Kicks: Stand with one foot firmly on the floor and the ball of your other foot lightly on a plate or towel slightly behind you; hands can rest at your hips or in front of your chest for balance. Keeping your back leg straight, bend front leg deeply keeping knee aligned over toes (Elevator Lunge). At the bottom of the lunge, bend the back knee and drag the plate forward until both knees are bent at 90 (Carriage Kick). Extend back leg straight
before coming up to stand, trying to maintain tension in the front leg the entire time. 1 minute per leg
3. Single-leg Squat with Side Carriage Kicks: Stand with one foot firmly on the floor and the ball of your other foot lightly on a plate or towel slightly text to you; hands can rest at your hips or in front of your chest for balance. Keeping your side leg straight, bend working leg deeply and sit hips back; your torso will hinge forward and straight leg will slide out to the side (Single-leg Squat). At the bottom of the squat, bend the side knee and drag the plate in toward your stationary foot, keeping body aligned over working leg. (Side Carriage Kick). Extend side leg straight before coming up to stand, driving through the heel of your working leg and trying to maintain tension the entire time. 1 minute per leg
Complete 1 set of each exercise as indicated, transitioning quickly between exercises. Rest up to 1 minute and repeat 2 more times (15 minutes total work).
UPPER BODY & CORE CIRCUIT
1. Push-up with Plank Jack: Set up in a high plank position with hands under your shoulders and balls of feet on plates or towels. Perform 1 push-up, with elbows angled at 45 degree from the body; modify on your knees if necessary (Push-up). When you get back to the top of the push-up (lifting knees if modified), slide both feet open out to the sides 6-12 inches (stay in control!); engage inner thighs and glutes to draw feet back to start (Plank Jack). Maintain a strong plank throughout, keeping hips lifted. Continue to alternate between the two movements. 1 minute
2. Triceps Push-up to Bear: Set up in a modified plank position with hands under your shoulders, knees on the floor, and balls of feet on plates or towels. Perform 1 tricep push-up, keeping your elbows close to your sides; advance by performing on your feet if possible (Tricep push-up). When you get back to the top of the push-up, lift knees (if on floor) back into a strong high plank and then bent in slowly until under your hips (Bear). Maintain a strong plank throughout, keeping hips lifted. Continue to alternate between the two movements. 1 minute
3. Swimming: Lay face down on abdomen with arms extended overhead, thumbs up and legs straight behind you. Engage the entire back side of your body as you lift up arms, legs, and torso; everything is lifted except your hips to your ribs. Begin to alternate lifting opposite arm and leg a little higher; lower back to start and then switch sides. 30 seconds
4. Forearm Army Crawl: Set up in a forearm plank position with elbows under your shoulders and balls of feet on plates or towels. Maintain a strong plank position while you take one leg, bend the knee and draw to the same side shoulder. Extend the leg back out to start and switch. 30 seconds
Complete 1 set of each exercise as indicated, transitioning quickly between exercises. (Take a rest for your wrists if needed.) Rest up to 1 minute and repeat 2 more times (9 minutes total work).
Give it a try and let us know how it goes!