Christmas is awesome. But, why on Santa’s *ss do they have to close the gym? Sucks, right? So, if you’re stuck at home this holiday but still want to get swole, this is for you. Here’s SpotMeBro’s essential home workout to turn boring old Christmas into lit-AF Liftmas. Let’s do it!
All you’re gonna need is a single dumbbell (or something similar), a few feet of tree-free-space, and a helluva lotta turkey for those protein gainz. We’re about to get Santa swole, son! Rudolph and his pals ain’t gonna be the only ones putting the work in today – we’ve got merry muscle to grow, bro.
The Get Swole Like Santa Home Workout
Warning: Do not do this workout under the influence of egg-nog. The same goes for breakfast beers too, brother. We’re all about safety on Santa’s merry day – let’s not f*ck it up just yet.
Here’s what you’re gonna need to do:
- Single arm dumbbell snatch – 3 sets of 10 reps (5+5)
- Dumbbell swing – 3 sets of 10 reps
- Goblet squat – 3 sets of 12 reps
- Plyo pushup – 3 sets of 10 reps
- Tricep bench dips – 3 sets of 12 reps
- Turkish get-ups – 3 sets of 12 reps (6+6)
Rest for 60 to 90 seconds between each set. Remember though, the shorter the rest the harder the workout.
If you’re strapped for time because grandpa keeps climbing the Christmas tree, turn the whole thing into a killer circuit. Simply crush one set of each exercise back to back before taking a two-minute rest.
Also, remember to warm up before nailing this seasonal session. Drill some dynamic stretches and foam roll in front of a roaring fire. You know, something seasonal, bro.
Here goes! Let’s get you all kinds of North Pole swole…
#1 – Dumbbell snatch
3 sets of 10 reps (5+5)
How to do it:
- Stand with feet slightly wider than shoulder-width and place a dumbbell in between them. The weight should ideally be an inch or two in front of your shin line.
- Drop down into a squat and grab the dumbbell using an overhand grip. Now, raise your hips slightly so your knees are at a right angle, while your arm and back straightens. This is your starting position.
- Explosively extend the knees, hips, and ankles to come onto the balls of your feet, while pulling the dumbbell directly upward. Everything here should be done in one powerful motion.
- Once the dumbbell reaches its terminal height, roll your elbow under the weight. Next, extend the arm so it becomes straight and holds the dumbbell up high over your head.
- At this point your arm should be fully extended, the dumbbell directly above your shoulder, and your palm should be facing straight in front of you. Ensure your bicep is pressed up next to your ear as holding the weight too far back can cause hyperextension. This is your finishing position.
- Return the weight back to the floor by reversing the previous steps. Do this as fluidly as possible to keep your back, knees, and shoulders safe.
Bro tip: When catching the weight with a straight arm descend into a shallow squat. This will help reduce the impact of the falling dumbbell on your joints.[/infobox]
#2 – Dumbbell swing
3 sets of 10 reps
How to do it:
- Take a dumbbell and grab it with both hands. Now, position your feet so they’re shoulder-width apart. If you’ve ever performed a kettlebell swing, you’re gonna be all over this like snow on reindeer’s d*ck.
- Break at the knees a little and push your butt back to load your hips. Meanwhile, swing the dumbbell between your legs with locked arms and a straight back.
- As the weight swings behind you and stops, explosively propel it forward by squeezing your glutes and opening your hips. Remember, bro, it’s the power of this hip movement that’s doing the work. Don’t use your arms or shoulders to move the weight.
- Once the dumbbell reaches eye level, contract your glutes, legs, and core. This will ensure optimal muscle damage while simultaneously causing the weight to slow down.
- Finally, keep your arms and back straight as you move with the descending dumbbell. Let it swing back between your legs.
Bro tip: Try to maintain momentum with every rep by moving in unison with the dumbbell. Not only does this make the exercise flow better, but it lowers any impact on the joints too.[/infobox]
#3 – Goblet squat
3 sets of 12 reps
Perform this exercise with a dumbbell, case of beer, small child, or medium-sized dog. It’s your call brother, just grab whatever heavy sh*t’s hanging around. Maybe don’t squat the mother in law though – she hates you enough already.
How to do it:
- Hold whatever it is your squatting securely and up close to your chest. If it’s a dumbbell, place both hands comfortably under the top plates. If it’s alive, hold by the torso and not any limbs.
- Sit backwards into a squat until your hams touch down on your calves. Think about descending as gracefully as Santa on his sleigh test – bonus points if you chuckle a ‘ho-ho-ho’ all the way down.
- Make sure to keep your back straight, core engaged, and chest proud during the squat. Nobody deserves a bad back for Christmas, not even CrossFit guys stuck on the naughty list.
- Once you hit the bottom of the squat use your elbows to push against your knees.
- Again, keeping your back straight and core engaged, reverse the motion until you’re standing back upright.
Top tip: If you feel like your heels are coming off the ground imagine you’re sitting back into a chair. Even better, grab a box or stool to use as a physical cue.[/infobox]
#4 – Plyo pushup
3 sets of 10 reps
How to do it:
- Establish yourself in a regular pushup position. Ensure that the core and glutes are engaged so you’re not hyperextending your lower back.
- Flex at the elbow to lower your body in one flat plank position.
- Once your chest touches the floor, explosively press through your palms. Make sure you push hard enough so that your hands become elevated.
- If you’ve managed to get enough height between your hands and the ground, clap them together. If not, try again skinny boy. Every time you act like a b*tch Santa kicks an elf – so don’t do it!
- Bend your elbows and brace your core as you land to absorb the impact.
Bro tip: If you’re finding these too easy, stagger your hand position into an open ‘L’ shape. This will put extra emphasis on opposing arms.[/infobox]
#5 – Tricep bench drips
3 sets of 12 reps
How to do it:
- Place your palms on a bench, chair, stool or box behind you. Now, push your legs out straight in front of you and put your feet together. You’re going to be using your heels as a pivot point.
- Slowly lower your butt as far to the ground as you can. Keep the elbows pointing backwards because flaring them out can cause shoulder injuries. You can’t drink a beer if you can’t lift your arm – train smart, bro.
- Now, once you’re as low as you can go, push through the palm of your hand. Then, upon returning to the starting position squeeze your triceps. Feel the yule-tide burn.
Top tip: If you want to make these tougher elevate your feet.[/infobox]
#6 – Turkish get-ups
3 sets of 12 reps (6+6)
To finish things off we’re going all-out full body blasting. A good ol’ fashioned Turkish get-up ignites pretty much every joint in the body. It also gives the core a solid beasting, while simultaneously training mobility and stability.
Now, it’s totally up to you if you choose to do these weighted or not. If you do decide to make them tougher, we’d recommend using a dumbbell, sack full of presents, or maybe a niece or nephew. Doing it with a whole cup of mulled wine is pretty impressive too.
Here’s how to do it:
- Grab the dumbbell, sack of presents, or small child by rolling onto your side, taking hold of it, and reversing the move onto your back. The weight should now be resting on your chest and your back should be flat on the floor.
- Open both legs so that they’re pointing 45 degrees from your torso.
- Next, bend your right knee so that your right foot is planted flat on the floor. An ideal place for your foot is close to where your knee lay originally.
- Extend your left arm out from you so that too is at a 45-degree angle. Your palm should be facing down.
- Now, push the kettlebell so it is positioned straight above your shoulder. You’re gonna be starting to move from this position so everything needs to be tight. That means packing your shoulder and maintaining a completely straight elbow and wrist. If in doubt – think about driving the upper arm into the shoulder joint while concentrating on keeping everything else locked out.
Look at this dude move!
- You’re on the move! Roll onto your left forearm while pressing the dumbbell upward. Push your left elbow into the floor so your forearm takes the weight of your now elevated torso. Keep looking at the dumbbell to help your shoulder joint stay stable. Your right foot should now be pushing into the ground too.
- Without losing focus on the weight, come up onto your left hand. This right here is referred to as the T position – don’t spoil it by letting your left shoulder roll forward.
- From this po-sish, elevate your glues to make room for your left leg. Once your butt is high in the air you can then pull your left leg underneath you, so your left knee ends up in the same spot as your *ss was previously. At this point, your left toes should be in line with your right heel, while your left shin should be pointing outward at 90 degrees. If in doubt imagine a triangle drawn on the floor between your right heel, left toes, and left knee.
- Sink your weight backward until you’re almost sat on your heel. Ideally, your butt will now be touching your ankle. Keep your back straight here, the core engaged, and the kettlebell arm perfectly upright.
- Transition from this sat back position into a half kneeling position. Your right knee should be bent in front of you with the right foot flat on the floor, while the left knee should be bent behind you with your toes pushing into the ground. Next, sweep your left foot inwards until it’s facing in the same direction as your right toes. Now you’re ready to stand.
- To begin standing, drive through your heels and toes until you’re upright. Make sure to keep everything tight and engaged throughout the movement, especially the shoulder, arm, and core.
- Reversing the get-up is pretty simple. All you have to do is unwind each previous step until you’re back laying flat on the floor. Focus should be maintained throughout the whole process to keep your joints and lower back safe, bro.
Bro tip: If you start to feel your shoulders rolling inward actively concentrate on holding the dumbbell a little further backward. While you’ll still need to keep the shoulder packed, this mental and visual cue with help you make tiny micro adjustments before the weight moves too far in front.[/infobox]
Nailed it, bro! You just smashed a whole-body workout before the in-laws arrive. Hell, you’ve managed to get a sick pump well before your lady sees you burnt the bird.
But, come on bro! It was worth it, right? Now you’re a whole new kind of jacked – you’re Santa swole. You’ve got that North Pole muscle ain’t nobody gonna f*ck with this holiday season.
So what if the gym decides to close shop for Christmas? Don’t sweat it. Hit up your boys at SpotMeBro for the very best home workout around! After all, we’re all about giving the gift of gainz.
Merry Liftmas brother and we hope you have a hench-AF New Year!
More muscle festivities to keep you fit this liftmas: