Down the Chimney, Up the Chimney Workout

You didn’t think you’d escape this holiday season without a new holiday workout from me did you? I taught my infamous Run, Run, Reindeer workout last Thursday for the third year in a row, but I created this Down the Chimney, Up the Chimney workout for my Tuesday folks this morning. It’s a holiday play on a ladder workout!

Down the Chimney, Up the Chimney Christmas Workout

For today’s class purposes, we did one round of the four pairs of moves. In each round, we started by doing 10 reps of the strength exercise and 2 reps of the cardio exercise. With each set, the number of strength reps decreased in a 10, 8, 6, 4, 2 rep scheme while the number of cardio reps increased in a 2, 4, 6, 8, 10 rep scheme. In between each set, I had everyone do 10 reps of half to full v-sits and 10 v-sit pulses. All together it took about 40 minutes, including the warmup, and we finished class with some oblique and glute work on the floor.

Here are some options for switching this workout up:

  • Do just one or two of the pairs at a time, but increase the number of rounds you complete. For example, do only the step ups/burpees and pushups/squat jumps (eliminating #3 and #4), but do each chimney twice through for an intermediate level or three times through for an advanced level.
  • Come back up or down the chimney for each set. For example, after doing the 10, 8, 6, 4, and 2 reps of the strength exercise and the 2, 4, 6, 8, and 10 of the cardio, reverse and finish the round by doing 2, 4, 6, 8, and 10 again of the strength and 10, 8, 6, 4, 2 of the cardio. This will end up being very high repetition, so you might have to decrease the amount of weight you use.
  • Substitute your favorite strength/cardio moves for the ones here, but keep the same format.
  • Do burpees as your cardio exercise in every round. <–muahaha.

We rocked out to this fun holiday playlist too:

holiday playlist 2014

Happy sweating!

–Let’s chat–
Do you ever do ladder workouts? Fitness instructors, are you teaching any holiday themed classes this year? Class goers, have your instructors done any fun classes like this?
Do you workout to Christmas music?

For more fun holiday themed workouts, check out:

P.S. A special thank you to my gym friend / class member Mary who surprised me with a nice iTunes gift card this morning! What a great way to start my day. Looks like someone paid attention to my F&F holiday gift guide. 😉

Catching Up on Fitness

Hello!  Hope everyone had a wonderful pre-holiday weekend.  Between Liz’s gym friend gathering last Friday, the Oak Square healthy living team holiday outing this Friday night, and Shannon‘s home friends Christmas party last night, I have a ton of holiday party recapping to do.  I’m a little partied out though, so for tonight I just wanted to share some fitness things with you.

First of all, my super awesome Holiday 2012 workout playlist:

Holiday Workout Playlist 2012

I really liked this year’s song selections.  Some were repeats from last year, but that’s okay.  Do you guys like working out to holiday music?  I do not enjoy it while I’m working out by myself , but I do like using it for a class atmosphere.  Keeps things fun and exciting.  Thoughts?

I knew that last week was going to be a tough week for fitting in the amount of workouts I normally fit in (I didn’t even come close), so I had to make sure that the classes I taught this week were extra hard and full of interval style for maximum results.

For Tuesday’s class, I went with another bodyweight bootcamp workout like I did when I taught on Thanksgiving:

Bodyweight Bootcamp Workout 2

And for Thursday, I felt inspired by a workout idea I saw on the blog Bootcamp Ideas.  Basically, you come up with 12 different exercises and then do them as if you are singing the 12 Days of Christmas song.  I was toying with the idea of planning one, and then Ashley suggested the same idea after Tuesday’s class, so I went with it:

12 days of fitness workout

I know I say “holy sweat sesh” often, but this was SERIOUSLY a holy sweat sesh.  Basically you do the first move, then the second and first, then the third and second and first, and so forth.  All twelve rounds took exactly 50 minutes, so this was perfect for an hour class including the warmup and cooldown.  By the end I was DRIPPING, and it took me all day to recover and hydrate.  I was actually overheating and sweating so badly afterward that I couldn’t get my tights on in the locker room.  As I posted on Facebook on Thursday, talk about a fitness win but corporate fail.  Ended up pulling my tights on in my car in the work parking lot.  Don’t tell anyone.

Besides that, I also wanted to announce Oak Square’s specialty fee based class line up for 2013.  I encourage you all to try something new for your fitness goals, these classes are open to members and non-members alike.

Winter SGT

I’m off to plan the cycle class I’m teaching in the morning, maybe watching a Christmas movie, then hitting the hay!