The holidays are a joyous season, but all the parties, travel, guests and gifts can often throw us off of our usual routines. That’s why we want to help you continue to stay on track with your healthy lifestyle, even during this busier time of year.
HOW TO JOIN: All you need to do to participate is simply follow the schedule below, choosing either the DVD (or digital download – all of our DVD titles are also available for instant download here in our digital store) option or YouTube option (or both if you have the extra time and energy). You are also welcome to add in other workouts as you see fit, via the suggested rotation below.
Once you get started, be sure to check-in with us along the way! Share your successes on social media [you can find us on Facebook and Instagram – be sure to tag us @JESSICASMITHTV] so we can all cheer each other on along the way!
Traveling for the holidays? No problem! Check out our no-equipment needed, travel-friendly YouTube playlist here for some options that require no equipment and very little space.
Have more time or feel like going the extra mile on certain days? Go for it! You may choose to do both the DVD and YouTube recommendation for the day (each Youtube link is within our related playlists, so if the recommended workout doesn’t work for you feel free to skip to the next video and/or keep going after you’ve finished if you’d like). And, don’t forget to add your daily dose of vitamin W!
Just make sure to make it work for YOU! Above all, make sure to listen to your body and make the program work for you. You can add in more days ‘off’ if needed, swap out the daily recommended workout for others that suit your personal or equipment needs better, etc. Adjust, adapt and remember our motto… SOMETHING is always better than NOTHING!
WEEKLY OVERVIEW: LESS IS MORE!
EVERY DAY: Be sure to include a daily dose of Vitamin W!
We’re keeping our actual workout time short and sweet for this plan, but don’t forget to add in your daily dose of vitamin W… WALKING! If you aren’t already there, try gradually working your way up to 10,000 steps a day (that’s the approximate equivalent of 5, 15-minute walk sessions throughout the day) by adding about 500 extra steps a day until you reach your ultimate goal. And, you don’t have to tally up all of your steps in one single shot – in fact, research shows it may be even more beneficial to take several short walking breaks throughout the day! (Be sure to check out our “Walk On” DVD series or our 1-Mile Walk and Talk episodes and walking playlist here on YouTube for some fun ways to add more steps to your daily count).
DAY 1: TOTAL BODY TRAINING – Maximize your strength training time by hitting every major muscle group during your workout! Strength training is super important (especially when you are short on time) for a healthy, strong body that is efficient at burning calories around the clock due to an improved resting metabolic rate.
DAY 2: INTERVALS – You don’t need to do a ton of cardio with this plan (especially if you focus on your daily step count!), but we’ll dedicate one day a week to some time-saving interval training to burn off any excess stress and help improve your blood sugar levels.
DAY 3: A.B.S. [Abs, Back & Stability Training] – Though core work is included in almost all of our routines in some form, we’ll spend one day a week honing in on building balance, stability and functional core strength with the primary goal of keeping back pain at bay during this busy travel season.
DAY 4: CARDIO STRENGTH – We love combining strength and cardio into one, single 2-for-1 special! These time-efficient routines will keep your heart rate in the cardio zone while strengthening your entire body at the same time.
DAY 5: STRETCH & RELAX – Even with a full schedule, it’s still important to take the time to rejuvenate your body with a relaxing, full-body stretch. This weekly session is also a great time to help manage your stress and keep perspective by spending a few extra minutes (before or after) in prayer, meditation or any other form of gratitude practice that resonates with you (feel free to add these bonus moments in as often as you like!).
DAY 6: [OPTIONAL] WILD CARD WORKOUT! If you can, try something new one day a week. Join a friend for a new fitness class, ski with your partner or speed walk in the mall. Think outside of the box, and challenge your body with something different, if time permits.
DAY 7: ACTIVE REST DAY – Enjoy the day off today, but aim to stay active by walking, cleaning, dancing, playing with the kids (yes, holiday shopping counts!).
HERE’S YOUR SUGGESTED FOUR WEEK SCHEDULE:
Day 2: INTERVALS – 30-Minute Cardio Interval Sculpt (from “Walk Strong 3“) or 30-Minute Travel-Friendly Cardio + Strength Circuit Workout (from YouTube)
Day 6: WILD CARD WORKOUT!
Day 7: ACTIVE REST DAY
Day 13: WILD CARD WORKOUT!
Day 14: ACTIVE REST DAY
Day 16: INTERVALS – 30-Minute Low Impact HIIT (from “Walk On: 21 Day Weight Loss Plan“) or 20-Minute Interval Cardio Bodyweight Strength Training (from YouTube)
Day 20: WILD CARD WORKOUT!
Day 21: ACTIVE REST DAY
Day 27: WILD CARD WORKOUT!
Day 28: ACTIVE REST DAY
IT’S TIME TO CELEBRATE! You just completed the Healthy for the Holidays Challenge! Want to keep going? Feel free to repeat this rotation as many times as you like, or move onto to our Jump Start plan here.