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"Quickie" Workout #1

Updated: Jan 15

Are you eager to get started on a workout program in the new year, but not quite ready to dive in full force until the holidays are over?

Here's a short and sweet bodyweight program to help you stay active during the busy times, and prepare for a more intense routine. It's designed to be quick and effective, taking only 15 minutes.

This workout is ideal for the holiday season for several reasons:

  • Time-Efficient: With only 15 minutes, it's easy to fit into a busy holiday schedule, making it more likely that you'll stay consistent.

  • No Equipment Needed: Requires only your body weight, eliminating the need for equipment during a time when access to a gym may be limited.

  • Full-Body Engagement: Targets major muscle groups, providing a well-rounded workout to maintain strength and fitness.

  • Cardio Boost: Incorporates a few dynamic exercises to elevate your heart rate, promoting cardiovascular health.

  • Adaptable Frequency: Can be done 3 times a week for a structured routine or daily for those seeking a daily energy boost, accommodating various fitness levels and goals.

  • Stress Relief: Exercise is a natural stress reliever, helping you manage the potential stress associated with the holiday season.

This short, bodyweight workout is a practical, efficient, and accessible way to stay active, ensuring you maintain your fitness momentum during the holiday season and set a positive tone for the upcoming year.


Want the whole workout?

The program includes 4 separate workouts to do over the next month, NO EQUIPMENT NEEDED! You can also do these workouts ANYTIME! They are also great to do while traveling, when you may not have access to (nor much time to get to) a gym.

Cost: $20 for the 4 week Program


The "Holiday Quickie #1"

Warm Up:

Instructions: perform each exercise once or twice through

  • 30 seconds each line hops (forward/backward and side-to-side)

  • 10 each stationary lunges

  • 10 push ups (any variation is fine!)

  • 10 prone angels


Instructions: This workout has 2 sets of AMRAPS (as many rounds as possible). You'll do the first set for 5 minutes, performing the prescribed number of reps for each exercise, one followed after the other. Do this for as many rounds as you can in 5 minutes. REST for 2 minutes, then repeat the second set of exercises in the same fashion.

5 min AMRAP

  • 15 Air squats 

  • 20 Plank shoulder taps

  • 10 ea Alternating V ups

  • 8 Up downs

REST 2 min

5 min AMRAP

  • 12 Glute Bridge

  • 8 Inchworm

  • 8 ea Single leg balance with reach

  • 6 ea way Bear to crab


Coach Tina is the founder of Denver women's mountain bike club "Girls, Gears and Beers" and also a licensed physical therapist with previous background as a personal trainer and sports performance coach (since 2002) prior to receiving her Doctorate of Physical Therapy degree in 2015 from Mount St. Mary's University in Los Angeles. She has trained clients from all ages and fitness backgrounds and is available by appointment. She recently received the CrossFit Level 1 Trainer certificate in October 2023, which she uses to help create effective strength and conditioning programs for her clients, to not only excel in their sport but in daily life.

Find out more about Tina's strength and conditioning services and programs, as well as mountain bike coaching clinics in Denver, Colorado at her website below:

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