The Holidays are coming and Christmas is only 23 days away. Fitness never takes a holiday but the only exception just might be Christmas day itself. However, the Christmas season does not have to be fitness Armageddon!

Each day you can promise yourself to do 15 minutes of cardiovascular movement, 20 minutes of calisthenics and 5 minutes of stretching. This is 40 minutes a day that even the most hectic of holiday schedules can support!

Not only will you be able to have fun generating movement to stay lean during the holidays but you can also support your physical activity with delicious and healthy options.


15-Minutes of cardio (3 rounds of 1-minute each of 5 of the following 5 exercises):

1-Speed Skaters (Lateral Lunges) with arms crossing downward below hips and uncrossing with arms up to shoulder level,

2-Low Impact Alternating Cross-Country Jumping Jacks (One leg raises back to tap with the toe behind the body while one arm is raised upward, not sideways, to point to the ceiling)

3-Wall Toe Taps

4-Low Impact Alternating Jumping Jacks (Arms crossing overhead down to sides as one leg raises sideways to tap toe on ground)

5-Imaginary Line Front to back Leap Frogs (Put two feet together and hop forwards and backwards in front of an imaginary line; if you can not use your imagination simply place a pencil or shoelace on the ground)

6- Imaginary Line Side to Side Hops (Put two feet together and hop sideways repeatedly across an imaginary line; if you can not use your imagination simply place a pencil or shoelace on the ground)

20-Minutes (or less) of strength – 50/100/100 of bodyweight strength training:

Once your cardio movements are complete you will end with 50/100/100 (or 100/100/100 if you are feeling super) for a time not to exceed twenty minutes. An example would be doing 50 air squats, 100 pushups and 100 sit-ups for time. For this part of the workout you if you do 50/100/100.

The 50 reps are reserved for squats or squat progression exercise (for example 25 reps of lunges per leg). You want to do 10 miniature sets of 5/10/10 to get your time to be the lowest possible (remember to change the lead leg with each set for miniature sets of lunges). There are other strategies but this one works well and is fairly easy to follow!

The 'get fit' Christmas countdown (23): total body exercises_02

1-Air squats




Use a little imagination! Cardio exercises can be made more interesting and fun if a roll of the dice determines them!

Day 1: 1/2/3/4/5 (Exclude 6) and 50/100/100: 1/3/4;
Day 2: 6/2/3/4/5 (Exclude 1) and 50/100/100: 1/2/4;
Day 3: 1/6/3/4/5 (Exclude 2) and 50/100/100: 1/3/4;
Day 4: 1/2/6/4/5 (Exclude 3) and 50/100/100: 1/2/4;
Day 5: 1/2/3/6/5 (Exclude 4) and 50/100/100: 1/3/4;
Day 6: 1/2/3/4/6 (Exclude 5) and 100/100/100: 1/2/4;
Day 7: 1/2/3/4/5 (Exclude 6) and 50/100/100: 1/3/4;
Day 8: 6/2/3/4/5 (Exclude 1) and 50/100/100: 1/3/4;
Day 9: 1/6/3/4/5 (Exclude 2) and 100/100/100: 1/2/4;
Day 10: 1/2/6/4/5 (Exclude 3) and 50/100/100: 1/3/4;
Day 11: 1/2/3/6/5 (Exclude 4) and 50/100/100: 1/2/4;
Day 12: 1/2/3/4/6 (Exclude 5) and 50/100/100: 1/2/4;
Day 13: 1/2/3/4/5 (Exclude 6) and 100/100/100: 1/3/4;
Day 14: 6/2/3/4/5 (Exclude 1) and 50/100/100: 1/2/4;
Day 15: 1/6/3/4/5 (Exclude 2) and 50/100/100: 1/3/4;
Day 16: 1/2/6/4/5 (Exclude 3) and 50/100/100: 1/2/4;
Day 17: 1/2/3/6/5 (Exclude 4) and 100/100/100: 1/3/4;
Day 18: 1/2/3/4/6 (Exclude 5) and 50/100/100: 1/2/4;
Day 19: 1/2/3/4/5 (Exclude 6) and 50/100/100: 1/3/4;
Day 20: 6/2/3/4/5 (Exclude 1) and 100/100/100: 1/2/4;
Day 21: 1/6/3/4/5 (Exclude 2) and 50/100/100: 1/2/4;
Day 22: 1/2/6/4/5 (Exclude 3) and 50/100/100: 1/3/4;
Day 23: 1/2/3/6/5 (Exclude 4) and 100/100/100: 1/3/4.

One thing to keep in mind is that moving a lot of weight fewer times may not lead to sculpting the body as much as moving lesser weight many times. If work is force multiplied by distance then one would not cover as much distance if they utilized weight too close the their one repetition maximum.

An example would be the squat exercise where more work is done by doing air squats continuously for one minute than work done doing one repetition of a heavy wait and resting the majority of that minute. When the body does more work it burns more calories.

When the body burns more calories than it takes in, the body composition changes from higher percentage body fat to lower percentage body fat. It is important to remember this so that you do not train to look like a sumo wrestler. Objectives vary but fewer people want the body of a sumo wrestler. Let someone else look like Santa!

Try substituting an appetizer for this delicious white bean tuna salad:

1 cup frozen French-style green beans 1 (6 ounce) can tuna, drained
½ cup drained canned cannellini beans 1 red onion, chopped
1 tablespoon olive oil 1 tablespoon lemon juice
1 tablespoon minced garlic 2 tablespoons grated Parmesan cheese

May as well substitute a dessert for these scrumptious organic protein bars:

1 ½ cup rolled oats (uncooked) 3 tbs flax seed meal
½ cup honey 1 cup peanut butter
¾ cup vanilla protein powder ½ cup melted coconut oil
Coconut flakes Yogurt and Chocolate Chips

Only add the coconut oil after mixing the rest together

Extras you can add: dried fruit, nuts

Press into a 9×13 pan and refrigerate

Line the pan with wax paper so they are easier to remove from pan when done.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans