XMAS WORKOUTS

CHALLENGE
BY @GIULIAOCEANA
 INTRODUCTION
Ho! Ho! Ho!

As you may know, during the xmas break I’m visiting my family in
Italy. Here, I do not have any gym access or equipment, so I
said to myself: “Why not planning the best festive workouts
ever?”
During the holidays, I really want to enjoy some time off with
friends and family but I still would like to take care of myself.
That’s why I decided that my xmas workouts should be body
weights and quick but effective and fun 🔥
Then, I thought: “Wait, what is Christmas if not sharing
something with the people you love?”. So, the idea of making
this guide and gifting it to you came up and here we are, about
to exercise together during the whole xmas break - WOW 🥰🎄 🩵

Promise me something: you’ll remember to have fun.

Ready? Let's begin, bestie.

Love you always,

Giulia x
 XMAS WORKOUTS
challenge
You’ll have 15 days of workouts over the Xmas break which will
be all body weight with no equipment needed and short (about
20 minutes) so that you can do them everywhere and at any
time. If you have trained with me before, you’ll know: they are all
designed to make you feel the burn - don’t you worry 😜
For each of the workout, you’ll find the videos of all exercises
which I will post on my instagram on the day before, so that you
have enough time to check the form out prior to the workout.

You’ll find two types of workouts:

1) Circuit
In this case, you will perform each exercise back to back for the
amount of repetitions or time indicated in the workout plan
(with no rest in between). Once you perform a round of all
exercises, rest for the specified time and then repeat again the
circuit for the given number of sets.
2) Each exercise
In this case, you will perform one exercise at a time, then rest for
the specified time and repeat the same exercise for the given
number of sets. Once you complete one exercise, then you can
perform the next one in a similar manner.
 XMAS WORKOUTS
challenge

Some tips:
warm up before each workout for about 3-5 minutes. For
example, an easy routine that you can follow is: 10 squats,
10 knee push-ups, 20 jumping Jacks, and repeat until the
time of 3-5 minutes is up.
stretch at the end for 5-10 minutes. I’d suggest to stretch
the back of your legs, quads, glutes, calves, abs, arms and
shoulders.
during the exercises, focus on engaging the muscles
consciously (“mind-body connection”, aka really focus on
the muscles which are working).
pay attention to your breathing during all exercises for
better engagement and stability; exhale during the
concentric part of an exercise (the effort/contraction) and
inhale during the eccentric part (the muscle elongation).
consider involving friends or family members in your daily
workouts, it can be a great way to spend time with your
beloved ones.
fitness is a long-term project of self-love and it is meant to
make us move and feel our best at all times.
have fun!

Last but not least,

I wish you the most joyful festive period 🥰
 time to
get
started!

XMAS WORKOUTS
full body HIIT

Full-body Flex
day 1 Circuit day 4 Circuit
20 Squats 30s Reverse lunge (x side)
30 Abs bicycle 30s Leg raises
10 Push-ups Repeat: 30s Push-ups Repeat:
x 3-4 x4
20 Jump lunges 30s Plank
1-minute Plank Rest: 30s 30s Squat Rest: 30s
10 Burpees 30s Shoulder tap
30 Walking lunges 30s Squat Pulses
30 Russian Twists 30s Mountain climbers

Upper body Power

Lower body blast

day 2 Each day 5 Each

30 Glute bridges exercise 12 Push-ups exercise
12 Bulgarian squat (x side) 15 Tricep dips
15 Reverse lunges (x side) Repeat: 30 Jumping jacks Repeat:
15 Lunge tuck (x side) x4 30s Plank x4
15 Jump squat 40 Mountain climbers
20 Squat pulse Rest: 30s 30s Superman hold Rest: 30s
30 Squat 16 Commandos
30s Wall Sit 30s Side Plank (x side)
Abs Attack

Cardio & Core

day 3 Each day 6 Circuit

15 Bent-leg raises exercise 30s High knee
15 Leg raises 30s Leg raises
40 Abs bicycle 30s Jump squat Repeat:
Repeat:
x4
20s Hollow hold x3 30s Plank + side rock
40 Side toe touches 30s Burpees Rest: 60s
40 Toe touches Rest: 20s 30s Flutters
15 Sit ups 30s Russian Twist
20 Scissors 30s Side mountain climber

day 7: active recovery (30-minute walk, stretching, yoga) or rest

let’s make it fun & festive <3

 n o b et t er t im e
to take
c a r e o f y o u r se
lf t h a n
NOW!

XMAS WORKOUTS
full body HIIT

Full-body Flex
day 8 Circuit day 11 Circuit
20 Jump squats 30s Step up (x side)
20 Leg Raises 30s Squat
30s Side Plank (x side) Repeat: 30s Abs bicycle Repeat:
x 3-4 x 3-4
40 Walking Lunges 30s Superman hold
40 High knee Rest: 30s 30s Reverse lunge (x side) Rest: 60s
40 Russian twists 30s Commandos
40 High knees 30s Plank + side rock
1-minute Plank 30s Donkey kick (x side)

Upper body Power

Lower body blast

day 9 Each day 12 Each

40 Glute bridges exercise 12 Push-up + side plank exercise
40 Glute abductor 30s Superman hold
15 Bulgarian squat (x side) Repeat: 40 Jumping jacks Repeat:
20 Jump lunges x4 40 Shoulder Tap x4
15 Donkey kick (x side) 10 Pike push-up
30 Squat Rest: 30s 40s Rock plank Rest: 30s
15 Side squat (x side) 20 Tricep dips
15 Step up (x side) 10 Burpees
Abs Attack

Cardio & Core

day 10 Each day 13 Circuit

30 Plank + side rock exercise 30s Burpees
30s Plank 30s Russian Twist
40 Flutters 30s High knee Repeat:
Repeat:
x4
40 Mountain climbers x 3-4 30s Mountain climbers
15 Sit-ups 30s Bent-leg raises Rest: 60s
40 Side toe touches Rest: 20s 30s Jump lunges
40 Dead bug 30s Abs bicycle
20 Leg raises 30s Leg raises

day 14: active recovery (30-minute walk, stretching, yoga) or rest

day 15: repeat your fav workout from the challenge! WOW
you did it!
 XMAS CHALLENGE
TRACKER

1 2 3 4 5

6 7 8 9 10

11 12 13 14 15

h is !
l e t ’s d o t

Do something for yourself every

day and mark a xmas sock when you
complete one day :)
 What's next
I can’t believe that time flew by so fast!

I hope that you enjoyed this Xmas workout challenge and that it
gave you the opportunity to feel your best and connect with
your body and mind during the festive period, too. It makes
such a difference, right? I’m so happy we did this together. :)

But this is not the only present.

If you want to take care of yourself also after the festive period
to have a long-term and long-lasting approach all year around,
check this out. Beginning of January, you’ll have the chance to
get my full 3-months workout guide with a promo price, so that
you can continue to work out with me!

PLUS - a new amazing challenge will come out really soon!!

(I’ll tell you a secret... it will be all about..... a.... b.... s.... !)

Keep your eyes peeled on my instagram and broadcast channel

for more news to come in the next days!

love you bestie

Giulia x
 to feel
your best self
every day.

love you so much.

Giulia x

All content in this eBook (including related content) has been written and created by @giuliaoceana. The information included
in the document has been designed based on the author's experience and knowledge through her Level 3 personal trainer
certification and years of experience with training and coaching. This eBook should be viewed as a guide to motivate individuals
to reach their health and fitness goals. The eBook has not been designed with a specific individual in mind, therefore, should not
be relied on exclusively for health and fitness information and guidance. Consulting with your medical/health care practitioner
before beginning this workout plan is strongly advised. This program was not created by medical professionals, so it should be
viewed and treated as motivational content for educational purposes rather than fact or a list of strict rules.

With any physical activity program, there is the possibility of physical strain or injury. The authors should not be held liable for
the interpretation or use of the information. Individuals can participate in these workouts at their own risk. The authors are not
liable or responsible for any injuries, claims or causes of action, known or unknown arising from this eBook.