If travelling for the holidays is taking you away from your favourite Pilates workouts or studio, then fear not — this do-anywhere, equipment-free Pilates workout was designed with holiday travel in mind.  With six simple but challenging moves, you'll tone up your arms and tighten your core.  Ellie Houston, Pilates ProWorks fitness director, created this challenging, low-impact workout just for you and your holiday schedule.  Find some space to move and let's get to work!

 

Pike Diamond Push-Ups:  8 reps, 3 sets

• Place hands on floor with fingertips in a diamond shape.
• Extend hips upward, keeping heels lifted, similar to a Downward Dog pose in yoga.
• Inhale while bending elbows outward, lowering crown of head to floor.
• Exhale and straighten elbows, pressing arms to full extension.

 

Spider-Man Push-Ups:  8 reps each side, 3 sets

• Start in a plank.  Lift right leg and bring right knee to right elbow.
• Brace right knee on right elbow and lower to push-up.
• Repeat on left side.

 

Zombie Plank:  12 reps, 3 sets

• Start in forearm plank with palms flat on floor.
• Lifting heels, rock forward onto palms, straightening arms into tall plank.
• Lower heels and rock back onto forearms.

 

Superman Rows:  20 reps, 3 sets

• Lie flat on stomach, arms extended, palms down.
• Inhale and lift head, arms, and legs off the floor.
• Exhale and squeeze shoulder blades, bending elbows to 90 degrees.
• Inhale and extend arms forward, then lower onto floor.

 

Tabletop Triceps Dips:  15 reps, 3 sets

• Place hands on floor behind hips, fingertips facing inward.
• Place feet on floor with legs bent, feet underneath hips.
• Press hips upward into tabletop, extending arms straight.

 

Angel Wings:  3 sets

• Sit with legs bent at 90 degrees and hinge back 45 degrees at the waist, keeping back straight.
• Extend arms out to the sides, bringing shoulder blades together to support rotator cuffs.
• Flip palms up, then flip pals down, turning hands over in figure-eight motion.
• Continue for one minute.

Traditional stockings are typically filled with chocolate, candy, and other treats.  But this is the perfect opportunity to get a head start on healthy New Year's resolutions!  Whether you made the naughty or nice list, everyone deserves to wake up to these on Christmas morning.

 

Nike Lightweight Armband 2.0 ($20)

 

Eat Drink Move Sleep:  A Health Tracking Journal ($15)

 

"I Choose Strength" Necklace ($33)

 

Victoria Sport Strappy Plunge Sport Bra ($20)

 

Rhythm Superfoods Kale Chips ($5)

 

SKLZ Cold Roller Ball ($40)

 

CALIA by Carrie Underwood Stainless Water Bottle ($25)

 

Under Armour Elements Fleece Headband ($25)

 

Jelly Belly Fruit Punch Sport Beans ($30)

 

Shobha Rosewater Freshening Cloths ($7, originally $9)

 

The Player by Victoria Sport Logo Tank ($25)

 

Women’s Health 1-Year Magazine Subscription ($16)

 

JVC Gumy Wireless In-Ear Headphones ($40)

 

Adidas Original Drawstring Bag with Trefoil Logo ($20)

 

Runner's World Desk Calendar ($15)

 

Misty Mate Cool Towel ($11)

 

Athleta Wide Studio Headband ($12)

 

Pasta Box Top Portion Control ($8)

 

Tone It Up Resistance Bands ($18)

 

Victoria Sport 6-Pack Socks ($30)

 

Cuisinart Kale and Herb Stripper ($5)

 

Justin’s Classic Almond Butter 10-Pack ($14)

 

Fabletics The Chunky Rib Arm Warmer ($25)

 

Dressing-to-Go 3-Pack Containers ($10)

 

Zipper Sweatband Wristband ($5)

 

Fitness Dice Box Set ($38)

 

Biofreeze Pain Relieving Gel ($13)

 

Nike Dri-Fit Tempo Running Gloves ($18)

 

Adidas Training Climacool Thong Underwear ($12)

 

Oxo Plastic 3 in 1 Egg Separator ($6)

You can get your heart rate up in the comfort of your own home.  Skip the gym and the cardio machines for this short, fun, and challenging cardio workout.  We think you'll love it!  And your arms and legs will feel worked, too.  Equipment wise, you will need a step (for step-ups) and a jump rope.  If there are no stairs in your home, use a small bench, march in place with some vigor, or up the intensity by running in place doing the high-knee run — this advanced variation works the abs, too.  If you don't have a jump rope, just imagine you do and hop over your imaginary rope.

 

The Warmup

 

The Workout

 

Need help with the five minutes of ab work?  Here are a few workouts to follow:

• 5-Minute Core Workout
• The Low-Ab Workout You've Been Waiting For
• 5-Minute Muffin Top Workout

This workout is definitely not low impact, and if you have downstairs neighbours it could seriously bother them.  Take care of yourself and your knees — modify if needed.  Remember to stretch your entire body when you're done.

Grab a set of three to 10-pound dumbbells, set the timer for eight minutes, and let's get moving!  These four multitasking moves target more than one part of the body, so you'll tone your arms, core, butt, and legs, all in just eight minutes.

Directions:  Do two minutes of jumping jacks or jogging in place to get the heart rate going.  Set the timer for eight minutes.  Perform each of the below four moves for 10 reps (or five reps per side), with no rest in between exercises.  Once you finish the four moves, start at the beginning and keep repeating this four-move circuit until the eight minutes are up, moving quickly, but with correct form.  You can do it!  It's OK to start with a heavier set of dumbbells and then switch to a lighter set when you need to.

 

Dumbbell Squat

• Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
• Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels.  Don't let your knees move beyond your toes, and don't let the knees roll out or in.  Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
• Press through your heels, and slowly straighten your legs to stand up.  Make sure to keep your spine neutral.  Do not round your back.
• Do 10 reps.

 

Reverse Lunge and Press

• Stand with your feet together, holding the weights at your shoulders with your palms facing out.
• Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
• Push off your left foot, bringing your left knee forward so it is even with your left hip, while raising your arms above your head.  Do this motion with control.
• Without touching the floor with your left foot, step back into the lunge to start your second rep.
• Do five reps, then switch legs and do another five reps.

 

Plank Row

• Start in a plank position with your legs wider than hip distance;  the wider stance makes you more stable.  Hold onto your dumbbells, keeping your wrist locked to protect the joint.
• With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your left elbow to row;  feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
• Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your right side.
• Do five reps per arm.

 

Sumo Squat With Bicep Curls

Work your middle arms and your lower body at the same time.

• Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you.  Step your feet apart so there's about 20 inches between your heels.  Point your toes out slightly.
• When you're ready, bend your knees and elbows at the same time.  Keep your shoulders over your hips and lower down so your weight is back in your heels.  Then straighten your legs and arms.  This is one repetition.
• Complete 10 reps.

If your schedule is feeling tight, don't skip your workout.  We have made a quick calorie-burning workout just for you.  In only 20 minutes, you can burn up to 200 calories.  So grab a set of 2.5kg dumbbells if you have them, press play, and work it.