The Quick and Easy Holiday Workout Guide

During the Holidays it gets harder to sneak in a workout. Luckily our Co-Founder, Ladell Hill, has a great list of exercises to try that don’t require any weights or a machine–so you can do them anywhere!

Executive Armor would also like to give a big thank you to Mary Garner from the Refinery for being our main workout model!

 


Exercise Reps/Sets What you’re working out
Forward Lunges_PDF 8-10 reps on each leg.

Superset with 12 reps.

3 sets

Hips, Glutes, Quads, Hamstrings, Core and Inner Thigh.
Standing Single Leg Raises_PDF 10-15 reps on each leg.

3 sets

Core and Legs
Side-To-Side Standing Crunch_PDF 10 reps on each side (left and right).

3 sets

Oblique’s, Core, Quads
Wall-Leg-Raises_PDF 10 reps on each side Legs, hips, and Butt
Door Openers_PDF Repeat up to 50-100 times Arms, Shoulders, Forearms, and Triceps and strengthens the muscles and ligaments that rotate the forearm.
Standing Chest Fly_PDF Two pumps on each side (left, right and middle).

10 sets (total of 60 pumps)

 

Core, Chest, and Arms

 

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