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"Quickie" Workout #2

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

Here's ANOTHER short and sweet bodyweight program to help you stay active as you get your new year started, and prepare for a more intense routine later in January. It's designed to be quick and effective, taking only 15 minutes. Feel free to alternate days of the "Quickie" workouts- doing each 2-3x per week if you can!

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.


The "Quickie #2"

Warm Up:

Instructions: perform each exercise once or twice through

  • 30 seconds mountain climbers

  • 10 bootstrappers

  • 10 ea single leg balance with overhead to floor reach

  • 10 ea high plank to alternating toe tap


Instructions: This workout is an EMOM (every minute on the minute)- meaning you perform each exercise for 1 minute, then rotate to the next. This one lasts 10 minutes and includes 5 exercises, meaning you'll get through 3 sets of each exercise. If you need to, take the last 5-10 seconds of the minute to rest and get set up for the next exercise.

This one should be hard and intense!

EMOM 10 mins

  • Burpees

  • Frog (Ab mat) sit ups

  • Side plank with hip dips (make sure to do each side)

  • Squat jump

  • Plank build up


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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