No matter how disciplined or committed you are, nothing can throw your training plans off quite like the holiday season. Between parties, travel, and family obligations, the “most wonderful time of the year” can quickly leave you feeling drained, bloated, and off your game. When time is limited, the goal is simple: do something, because it’s always better than doing nothing.
Trainer Jeff Cavaliere, MSPT, CSCS of Athlean-X offers a quick workout solution he calls “double or nothings.” The idea is to pick two exercises and pair them in a way that maximizes your effort. The second exercise should be one you can perform more reps of than the first. For example, Cavaliere pairs bodyweight pullups with pushups: perform as many pullups as possible, then immediately follow with double that number of pushups.
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To make the most of your time, set a timer as you move through the exercises. This keeps you focused, minimizes rest, and builds work capacity by encouraging fast transitions between sets.
“You’ll be shocked at how much you accomplished in such a short period of time,” Cavaliere says. “Reminding yourself, once again, that it doesn’t take long to make ‘something’ better than ‘nothing,’ but it will take effort!”
If you have extra time, you can repeat a few rounds for a high-volume workout. Keep in mind that reps will naturally decrease as fatigue sets in. Essentially, this method functions as a standalone superset.
Supersets are a training technique where you perform two exercises back-to-back with minimal rest in between. Training this way saves time, increases workout intensity, improves muscular endurance, and boosts calorie burn, making them the perfect option for busy schedules amidst the holiday chaos.
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