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Coach Lo helping a woman exercise using a resistance band.

While the holiday season is deemed the most wonderful time of the year, it also may be the most challenging time of the year to fit in and stay consistent with exercise.

We’re working to help members overcome this hurdle this year with the release of the newest addition to Life Time’s suite of digital weight loss and training programs, Holiday Hustle. (Learn more about it here: “What to Know About the Holiday Hustle Program.”)

I designed the workouts in the Holiday Hustle program to be low stress and flexible so it’s easier to stay on track, as well as to ensure you break a sweat, get challenged, and have fun along the way.

You get to pick-and-choose from a variety of holiday-inspired workout themes — ranging from “it’s that time of year” and “’tis the season for supersets” to “traditions and Tabata” — to suit what works well for you on a given day.

To show what the workouts are like, I’m including one below from the “party time pyramid” theme. These are total-body workouts meant to test your endurance.

We start with high repetitions, come down in the repetition count, then build back up. That’s the “pyramid” part. You’ll complete all repetitions of a movement before moving on to the next one, and you’ll go through the whole workout one time through. What’s the “party time” part? Well, just try it and see if you don’t have a good time.

The Party Time Pyramid Workout

Be sure to go at a pace that challenges you with a sustained effort.

Equipment needed: A slam ball (make sure you don’t have a ball that bounces) and resistance bands. If you don’t have a slam ball, you can use a pillow. If you don’t have a resistance band, you could use tights or leggings.

The Warm-Up

Do these movements, one after the next, for the recommended repetitions. Repeat the whole set three times.

  • Walkouts: 5 reps
  • Reverse lunge to knee hug: 10 reps
  • Band pull-throughs: 20 reps

The Workout

Movement to Do Repetitions Where You Should Feel it
Ball Slams 40 Total Legs, Shoulders, Biceps
Ball Russian Twist 30 Each Side Core, Arms
Ball One-Side Front Rack Reverse Lunge (Alternate Lunges) 20 Each Side Lower Body
Burpee to Ball 10 Total Aerobic Conditioning (Cardio)
Ball One-Side Front Rack Reverse Lunge 20 Each Side Lower Body
Ball Russian Twist 30 Each Side Core, Arms
Ball Slams 40 Total Legs, Shoulders, Biceps

The Movements

Walkouts

  • From a standing position, reach your hands down to the ground. Try to keep your legs as straight as possible, bending as needed to touch the ground.
  • Walk your hands out in front of you until you achieve a high plank position.
  • Reverse the movement, walking your hands back towards your feet, returning to a standing position.

Reverse Lunge to Knee Hug

  • From a standing position, take a big step backward with one leg.
  • Bend both knees to a 90-degree angle (you may have to bring your foot forward or back to achieve this).
  • Push off your back foot, driving that same knee up to your chest. Squeeze it into your chest with both hands.
  • Return that leg/foot to the ground to resume a standing position.
  • Repeat with other leg.

Band Pull-Throughs

  • From a standing position, grab a band, placing your hands wide apart with the band resting at your waist.
  • Keeping your arms straight and band slightly stretched, begin bringing the band up to your chest, passing over your face and eventually behind your body. The band should finish waist height above your butt. You may need to adjust the width of your hands in order keep the band stretched (not floppy).
  • Return the band to the front.

Ball Slams

  • Start with your feet shoulder width apart, placing the ball between them.
  • To begin the movement, bend your knees, keeping your back flat and spine long, until you’re able to reach the ball.
  • Pick up the ball and in one fluid motion take it up overhead.
  • Once fully extended (ball over head, arms straight reaching for the sky/ceiling), slam the ball down to the ground.
  • Bend your knees and push back your hips to follow the ball down to the ground.

Ball Russian Twist

  • Start sitting on the ground with the ball held around your chest or belly button. Lean back about 45 degrees, keeping your chest up and shoulders down and back. Try to also lift your feet off the ground.
  • To begin the movement, turn to touch the ball to one side of your body, balancing on your tailbone (feet still off the ground).
  • Once you touch the ground, rotate the ball to the other side, and continue the movement until all reps are complete. You can always drop one or both feet to the ground to help support this movement.

Ball One-Side Front Rack Reverse Lunge

  • Start in a standing position with the ball resting on one shoulder, using one or two hands to hold it there.
  • To begin the movement, take a big step backward with one leg. Bend both knees to a 90-degree angle (you may have to bring your foot forward or back to achieve this). The goal is to try and lightly touch the ground (being sure not to hit it hard) or hover your back knee over the ground.
  • Once achieved, push off your back foot to return to the standing position. Repeat movement on the other leg until all reps are complete on one side. Switch the ball to the other shoulder and repeat.

Burpee to Ball

  • Start with your feet shoulder width apart, placing the ball between them.
  • To begin the movement, place your hands to the sides of the ball, stepping or jumping your feet back to a high plank position.
  • Bend your arms and lower your chest down until it taps the ball.
  • Walk or jump your feet up toward the ball and return to the standing position.

Keep the conversation going.

Leave a comment, ask a question, or see what others are talking about in the Life Time Training Facebook group.

Lindsay
Lindsay Ogden, CPT

Lindsay Ogden is a certified personal trainer, nutrition coach, and is the digital manager for content and coaching at Life Time. She’s known to many as “Coach Lo” and believes sustainable health is an ongoing process and that finding joy in your daily habits yields the best long-term results.

Thoughts to share?

More From Life Time

Holiday Hustle

Holiday Hustle

Included in your membership, this 30-day program will help keep you accountable and on track over the holiday season with healthy recipe swaps and short-but-sweet workouts.

Learn More About Holiday Hustle

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