HO L
4-week
training guide
Writer/Trainer: Vanessa Checcio
The holiday season is coming quick, which means three things; pumpkin-spiced everything, comfort food galore,
and daily workouts turning into weeks off. We get it: balancing work, friends, family, shopping, and social gatherings
is hard, but it doesn’t have to be. Follow our festive guide to get your “New Year, New You” mindset right on track.
week 1
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
ED I I DAY
T IO
N
DAY 6
DAY 7
RUN:
1 Mile
10 MINUTE CIRCUIT:
4 ROUNDS:
6 Squats
6 Push Ups
6 Side Lunges (Each Side)
15 Shoulder Press
10 Push Ups
5 Step Ups
6 Sit Ups
4 ROUNDS:
3 ROUNDS:
60 Seconds Each Movement
Pick up a book before bed
instead of scrolling through
Instagram.
200M Run
10 Jump Squats
10 DB Shoulder Press
10 Kettle Bell Swings
10 Weighted Lunges
(Each Side)
DIGITAL DETOX:
60 Second Rest in Between
DIGITAL DETOX:
Increase 2 Reps Each Round
5 Push Ups
5 Box Jumps
30 Seconds Jump Rope
30 Mountain Climbers
(Each Side)
MIND DETOX:
Try a Yoga class or
12 minutes of mindful
meditation.
10 MINUTE CIRCUIT:
4 Pike Push Ups
5 Mountain Climbers
(Each Side)
6 Tricep Push Ups
7 Plank Jacks
30 Second Rest
week 2
2 MILE INTERVAL RUN:
4 Minute Run,
1 Minute Walk
12 MINUTE CIRCUIT:
30 Seconds Each Movement
15 KB Swings
30 Sec Jump Rope
15 Squats
30 Sec Jump Rope
3X200M SPRINT:
3 ROUNDS:
Start Each Round With
60 Second Plank
10 Alternating Lunges
10 Shoulder Press
10 Push Ups
10 Squats
Disconnect from social
media - write someone a
holiday greeting rather
than a SnapChat.
5 MINUTE CIRCUIT:
5 Squats
5 Jumping Jacks
(Alternating)
1 ROUND:
10 Burpees
20 Alternating Lunges
30 Second Plank
20 Squats
10 Burpees
MIND DETOX:
Try 15 minutes of a Yoga or
Foam Rolling to help your
body recover & get ready for
the next one.
4 ROUNDS:
10 Plie Squats
10 Step Ups OR
Box Jumps
10 Burpees
10 Butterfly Sit Ups
week 4
week 3
2 MILE INTERVAL RUN:
4 Minute Run,
1 Minute Walk
5 ROUNDS:
30 Seconds Each Movement
Push Ups
Crunches
KB Swings
Step Ups OR Box Jumps
3 ROUNDS:
MEAL PREP MADNESS:
4 ROUNDS:
3 ROUNDS:
10 Burpees
15 Sit Ups
20 Mountain Climbers
30 Second Plank
Whether it’s breakfast, lunch,
& dinner or just 1 meal of
the day, try & plan out some
healthy meals for the week.
2 Minutes Each Round
200M Run
30 Second Mountain Climbers
30 Second Burpees
30 Second Jumping Jacks
30 Second Box Jumps
4 ROUNDS:
ACHIEVEMENT
CHALLENGE:
5 Burpees
10 Sit Ups
1 Minute Rest
1 ROUND:
MIND DETOX:
Take a hike. It may
be chilly out there, but
bundle up, grab a buddy,
and enjoy the outdoors.
2 MILE INTERVAL RUN:
4 Minute Run,
1 Minute Walk
4 ROUNDS:
5 Push Ups
5 Plie Squats
5 KB Swings
30 Mountain Climbers
10 Leg Lifts
15 KB Swings
20 Toe Taps on a Box
30 Jump Rope Rotations
Think about the past month,
& write down everything
you’ve achieved.
1 ROUND:
50 Jumping Jacks
30 Mountain Climbers
20 Crunches
30 Mountain Climbers
50 Jumping Jacks
4 ROUNDS:
20 Seconds On, 10 Seconds Off
Jump squats
Push ups
MIND DETOX:
Volunteer at a rescue shelter.
Everyone can use some extra
loving around the Holidays even furry creatures.
400M Run
30 Air Squats
30 Alternating Lunges
30 Step Ups
30 Push Ups
30 Sit Ups
10 ROUNDS:
10 Minutes
4 Push Ups
4 Squats
5 Burpees
5 Sit Ups
Rest Remainder of Minute