15 Minute Workout 16

Meet healthy lifestyle guru Sky Van Horn. Owner & lead coach at Element 6 Sports Medicine Acupuncture and Fitness Studio. To conquer winter weight gain, Sky has come up with a quick workout + recipe to stay on your fitness game even though the holidays.

Staying motivated during the holiday season with all of the family obligations, the traveling, work parties and other distractions that can throw you off track, it’s not a surprise at all that staying motivated through the holidays is a challenge. In reality there are hundreds of excuses that can prevent you from staying on top of your bodywork, nutrition and fitness regimen. The good news here is you aren’t destined to gain extra pounds during the holiday season. Here’s a workout to keep your body in motion.

What you’ll need:

An open mind, your body, a flat and clean surface. Maybe a yoga mat but it’s not necessary.

How this workout works:

Not all movement protocols need to take a long time or require equipment. Our intention is to give you a look into how to keep your health and fitness moving forward in difficult times.

Our programing is specific and effective and will only take you 15 min to complete. Each 15 minute work out will consist of five sections of specific movements and rep schemes for you to complete.
Each day’s programming has a specific focus, i.e. upper body strength, full core activation, lower body stability and active mobility all done without sacrificing whole body conditioning for each day.

Although keep in mind it is most important to have fun, focus on your breath and form, take breaks as often as you need to, and as you get stronger, you can always pick up the pace and take less breaks.

Three Hand Position Push Ups

1 pushup (skinny/diamond hand width)

5-10 second high plank hold 

5 pushups (shoulder width hands)

5-10 second high plank hold

10 pushups (hands just wider than shoulder width)

5-10 second high plank hold

5 pushups (shoulder width hands)

5-10 second high plank hold

1 pushup (skinny/diamond width hands)

rest for 30 seconds

Sumo Squats with Low Sumo Squat Hold

5 sumo squats

10 second low sumo squat hold

10 sumo squats

10 second low sumo squat hold

15 sumo squats

10 second low sumo squat hold

10 sumo squats

10 second low sumo squat hold

5 sumo squats

Rest 30 seconds

Diamond Pushups to Side Plank Hold

1 diamond pushup

10 second side plank hold (both sides)

5 diamond pushup

10 second side plank hold (both sides)

10 diamond pushups

10 second side plank hold (both sides)

5 diamond pushups

10 second side plank hold (both sides)

1 diamond pushup

Rest 30 seconds

High Plank Alternating Shoulder Taps with Low (forearm) Plank Hold

6 shoulder taps

10 second low plank hold

12 shoulder taps

10 second low plank hold

18 shoulder taps

10 second low plank hold

12 shoulder taps

10 second low plank hold

6 shoulder taps

Rest 30 Seconds

Get ready and go 

1 min max rep pushups (record your score)