The zombie apocalypse is coming. Are you fit enough to survive? We have a whole new series of Halloween workouts on Tribesports, put together by our expert partners to help you stay fit and stay alive!
Check out our 12 Days of Fitness Challenge!
This is a great routine that will help you squeeze a little more activity into the holiday period and keep you fit for Christmas!
Anyone who clicks take on the Challenge on Tribesports will also be in for a surprise Christmas treat!
This is so cool! A 12 Days of Christmas workout, with you adding a different exercise each day… just like the song! (And yes, I did sing the exercises to the tune of the song when I first saw this.) Plus, if you’re a Tribesports member (it’s free!) and take the challenge on Tribesports, you unlock a special discount on Tribesports’ awesome new line of fitness wear.
December: the end of 2013
December has four calendars: a basic version for the average reader, one for beginners with frequent rest days, one for students that asks you to do more working out on the weekends and over the holiday break, and one for dancers (or anyone else working on flexibility) that includes stretch days.
The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.
Feel free to substitute an HIIT workout for any cardio workout listed. This is especially helpful if you don’t have a lot of time for cardio.
If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP December”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group! Or, post on Instagram or Twitter!)
During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.
p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!
Preparing for a mud run? Try the Dirty Girl Workout on Tribesports. Click here to see a full breakdown and log your workout!
Five Recovery Workout Ideas
Sometimes, the remedy to recover from an intense workout is another (easier!) one. A recovery workout helps with muscle soreness and flexibility by keeping your joints and muscles moving, so the day after your next intense workout, try one of these low-key ideas.
- Yoga flow: This 10-minute yoga flow workout from Jennifer Aniston's trainer Mandy Ingber will open up tight joints while also calming your mind.
- Foam roller: This 15-minute session isn’t about the calorie burn — it’s about taking the time to release knots in your fascia, the layer of connective tissue in your body. Knots and tight muscles can lead to injury, so do this foam roller exercise sequence on your rest days.
- Detox Pilates workout: This 10-minute detox yoga and Pilates workout features back-stretching moves and torso twists to open up your body.
- Walk it out: Alternate between an easy running pace and a brisk walking pace to recover from a long or intense run the day before. This walk-run treadmill interval workout is perfect for your recovery day.
- Walking hill workout: For another treadmill workout that makes you sweat without the harsh impact, try this walking hill workout instead. After you’re done, be sure to stretch out your lower-body muscles, especially your calves, to help them recover.
Our full body dumbbell workout. Build strength and muscle, tone up and burn fat. Log your workouts with our new workout log to keep track of your progress!