Ready, Set, Sweat

Holiday HIIT

Holiday HIIT

It's almost the holidays, your time is maxed out, you're a little stressed, you're traveling more and your intentions of fitting in sessions at the gym are quickly slipping between your fingers - because, well, mince pies and champagne. Luckily, I'm here to give you a super speedy, sweat session that you can do ANYWHERE - your living room, hotel room, the meeting room in the office - which will pick up the heart rate, activate your sexy muscles and pump you with feel good endorphins so you don't turn into the Grinch. 

The beauty of this workout is you REALLY do not need any space at all. You can fit this into even the tiniest of rooms and still have the maximum effects if you really activate and go deep into each movement.

Don't take it too seriously, throw on the [Christmas] tunes, get moving and then go enjoy your holidays!

The Workout

Within each block you have a series of exercises, repeat each exercise 10 times before moving onto the next. Where an exercise is single sided, perform 10 on each side. Aim to perform the whole circuit 2-3 times. 

To help with the exercises, I've put together a little video for you to show how to flow through each block. I'm only performing 4-5 reps of each, however you are aiming to complete all repetitions before moving on. For Block Two, I am using a medium weight loop resistance band, however if you don't happen to have one on you, do all the same movements without it and focus on squeezing the sides of your booty! 

Block One

Downward Dog to Plank

Push Up & 2 Knee Taps

Three Legged Dog to Oblique Cross (I forgot to film this one but make sure you add it in!)

Lateral Toe Tap & Side Plank

Block Two

Activation Squats

Squat Pulses

Lateral Clam Squeezes

Crab Walks

Straight Leg Press Out

Lateral Side Pulse

Block Three

Side Lunge to Curtsy Lunge

Reverse Lunge & Knee Lift

Tricep Dips

Tricep Hold with Leg Extension

Hip Thrusters

Block Four

Single Leg Toe Taps

Double Leg Toe Taps

Frog Bend & Stretch


Legs Up Ab Curls


Enjoy the workout and remember life is all about balance - sweat hard and then go enjoy every moment of time with your friends, family and enjoying delicious food & treats!

Rosie xx

Share the Sweat: Partner Workout

Share the Sweat: Partner Workout

Pre-Flight Stretch Routine

Pre-Flight Stretch Routine