Holiday Challenge Week #5 Workout

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This week, the workout is designed to strengthen your core with standing movements!

Muscle-strengthening activities are an important part of any movement routine. They can contribute to your weekly physical activity goals while also helping you feel stronger and making everyday life a little bit easier. The weekly workouts are designed to be short and modifiable so you can tailor them to your activity level and goals. Check out our Holiday Challenge Workout Reminders for more information and tips to guide you through these workouts.

Week #5: Standing Core Circuit

  • Rest 10 to 15 seconds after completing a movement before starting the next one.
  • You can complete this circuit 2 – 4 times for a longer core workout or complete it once a few times throughout the day for extra core work.
  • You can use a wall or chair for support during any of these movements!
  • Maintain a tall posture with shoulders back and a straight spine while completing these movements. Think about drawing your belly button to your spine to engage your abdominal muscles.

Standing Incline Plank – 30 to 45 seconds

  • Place your hands against the wall or on a chair for support. Position your feet so that you are leaning forward slightly and engage your core. Walk your feet further from the wall or the chair to increase the challenge.

Standing Bird-Dogs – 30 to 45 seconds

  • Place your hands against the wall or on a chair for support. Position your feet so that you are leaning forward slightly and engage your core. Extend one leg behind you and reach the opposite arm towards the ceiling. Pause, then slowly return to the starting position. Alternate with the opposite arm and leg.
  • Modification: Extend one leg, pause and return to the starting position before extending the opposite arm. Alternate between one leg and one arm at a time.

Marching – 30 to 45 seconds

  • Stand with a tall posture and engage your core. Slowly bring one knee up to hip height (or whatever your full range of motion allows), pause, then lower back to your starting position. Alternate between your right and left legs.
  • Challenge: Start standing with your arms overhead. As you bring one knee up, move both arms straight down to your side. As you lower your leg, bring your arms straight back overhead.

Standing Twist – 30 to 45 seconds

  • From a standing position, extend your arms in front of you at shoulder height with palms together. Engage your core and slowly rotate your arms and torso to one side, keeping your hips facing forward. Slowly return to the starting position. Alternate between your right and left side.

Wood Chops – 30 to 45 seconds (switch sides halfway)

  • Modification: Perform from a seated position.
  • Challenge: Perform with a 4-second count to bring your arms above your shoulders and a 4-second count to return to the starting position.

Check out our previous weekly workouts for more ideas to add to your movement routine!

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