Don't let extravagant meals, dessert, and copious amounts of alcohol ruin all the progress you made in 2023. Our 8-week holiday workout program can help you build muscle, burn calories, and stay lean through the new year.
This program includes three workouts per week, each beginning with a mile run. The workouts utilize exercises from a variety of modalities including bodyweight exercises, dumbbells, and cable machines. As always, modify as necessary to match the tools available to you.
Remember to warm up with joint mobility exercises before each workout and cool down afterward. Now to the fun part...
2023 Wild Warrior 8 Week Workout Program
Weeks 1 & 2
Workout A (Monday)
- 1 Mile Run
- Pushups - 3 sets of 10 reps
- Jump Squats - 3 sets of 15 reps
- Dumbbell Lunges - 3 sets of 12 reps per leg
- Cable Row - 3 sets of 12 reps
Workout B (Wednesday)
- 1 Mile Run
- Plank - 3 sets of 30 seconds
- Dumbbell Deadlift - 3 sets of 12 reps
- Bodyweight Parallel Bar Dips - 3 sets of 10 reps
- Cable Triceps Pushdown - 3 sets of 12 reps
Workout C (Friday)
- 1 Mile Run
- Bodyweight Squats - 3 sets of 15 reps
- Dumbbell Shoulder Press - 3 sets of 12 reps
- Cable Bicep Curl - 3 sets of 12 reps
- Hand Walkouts - 3 sets of 10 reps
Weeks 3 & 4
Same workouts, just increase the intensity by adding more reps or weight.
Weeks 5 & 6
Change up the exercises slightly to avoid plateaus.
Workout A (Monday)
- 1 Mile Run
- Diamond Pushups - 3 sets of 10 reps
- Box Jumps - 3 sets of 15 reps
- Dumbbell Step Ups - 3 sets of 12 reps per leg
- Single-arm Cable Pull-downs - 3 sets of 12 reps (each arm)
Workout B (Wednesday)
- 1 Mile Run
- Side Plank - 3 sets of 30 seconds per side
- Dumbbell Sumo Squat - 3 sets of 12 reps
- Pull Ups - 3 sets of 10 reps
- Cable Face Pull - 3 sets of 12 reps
Workout C (Friday)
- 1 Mile Run
- Jumping Jacks - 3 sets of 50 reps
- Dumbbell Arnold Press - 3 sets of 12 reps
- Cable Hammer Curl - 3 sets of 12 reps
- Russian Twist - 3 sets of 20 reps
Weeks 7 & 8
Same workouts, just continue increasing the intensity by adding more reps or weight.
Remember, the holidays can be very chaotic and stressful both physically and financially. Stay focused on yourself and your body so that you stay healthy, strong, while also enjoying yourself and family.
As always, listen to your body and adjust the weights and reps as needed. Also, make sure to maintain a healthy diet to support your workout program.
Note: Consult with a healthcare provider before beginning any new exercise program.
