Season of Strength

Don’t let your fitness take a backseat this season. This month I have lined up midlife-friendly workouts for a busy holiday schedule. These 20-40 minute full-body sessions will help you stay committed and consistent so that you maintain your health, strength, and joy while still making time for shopping, family, friends, and all the holiday fun. This month isn’t about going above and beyond; it’s about meeting your body’s needs, staying present, and keeping stress and cortisol down so you can truly enjoy the season.

Follow-along videos are below. Please notice that Day 4 is an optional video or your choice of high intensity cardio. Day 7 is another day of cardio but intensity can be set aside to work on going the distance or time.

Day 4: Hight Intensity Cardio

4 minutes repeating 20 seconds of intense cardio with 10 seconds of rest, 8 times.

4 minutes of steady, recovery cardio.

Repeat above 3-6 times.

If sprinting doesn’t work recover with a steady state cardio like rowing, walking, jogging, biking, etc. and then use stair repeats, jump rope, or hill repeats to bump up your heart rate and the intensity.

These workouts should make you breathless, pushing your limits safely with good form. I love this type of training during the week when you have time constraints. You can burn more calories in a a shorter period of time and you can help improve your VO2 max.

Day 7: Endurance 30-60 minutes

This is cardio where you can talk breathlessly. Build slowly each week.

I prefer this one on the weekend or another day when you have more time.

Cardio ideas: Run/walk, rowing, elliptical, biking outside or inside

This type of training helps improve mitochondria health, your ability to burn fat, improves your endurance, improves metabolic health, and allows for faster recovery.

Season of Strength