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Squat like Meesh

Stress-free Holiday Workouts

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While certainly a time to celebrate and share with loved ones, the holidays can be stressful too. No, I’m not talking about the kind of stress that comes from sitting next to your MAGA-lovin’ aunt Kathy at dinner or listening to your gluten-free, vegan, paleo sister Tara talk about her life-changing experience in Costa Rica. I’m talking about something very real, very scary, and very important. Protecting your gainz!

However, worry not! With a little bit of planning, a little preparation, and just an ounce of self-discipline, we’re going to make sure those hard-won gains aren’t also easily lost. We’ve outlined a 3 day program that you can do almost anywhere. Because working out while traveling is always easier to plan than to execute, this short program is designed to be as simple as possible. All you need is a barbell, a few dumbbells, and 30-45 minutes of free time. Enjoy!

[One last note. A little bit of time off won’t kill you. If finding a gym while you’re out of town is inconvenient, then you should rest. The last thing you want to do is create stress around an activity that should be fun and compelling. Besides, the harder you train and push yourself during “on” days, the harder you should rest on the “off” ones.]

 

Day 1

Warm Up

3 Rounds

  • Jump Rope x120sec
  • Plank x60sec
  • Plank Ups x30sec
  • Pause Push Ups x15

Strength Training

*Rest 30-60sec Between Sets

  1. Back Squat: 70-80%x5x5
  2. Deadlift: 60-70%x4x8
  3. Bench Press 50%x3xAMRAP

Core

3 Rounds

  • Weighted Toe Touches x20
  • Russian Twists x15each
  • Crunch To Press x10

 

Day 2

Warm Up

3 Rounds

  • BB RDL x10
  • BB OH Press x10
  • BB Goodmornings x10
  • BB Back Squat x10

Strength Training

*Rest 30-60sec Between Sets

  1. Push Press: 80%x5x3
  2. Front Squat: 70%x3x5
  3. RDL: 60%x3x15

Core

4 Rounds

  • x10 Weighted Sit Ups
  • x20 Plank Ups

Day 3

Warm Up

3 Rounds

  • BB Lunge x10each
  • BB Press x10
  • BB Goodmornings x10
  • BB Upright Row x10

Strength Training

*Rest 30-60sec Between Sets

5 Rounds

  • DB Press x10
  • DB Rows x15
  • Push Ups x20
  • Sit Ups x15
  • Pull Ups x10

Core

3 Rounds

  • V-ups x10
  • Pause Supermans x10

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