12 Days of Micro-Workouts: Your Holiday Fitness Plan
12 Days of Micro-Workouts: Your Holiday Fitness Plan
The holiday season is a time of joy, celebration, and busy schedules. Between end of year planning, work parties, and family gatherings, our schedules are tighter than ever. To stay consistent with your fitness, micro-workouts with the VECTOR offer the perfect solution for the holiday hustle.
The Gift of Micro-Workouts
Micro-workouts are short, focused, and highly effective exercise sessions that can be squeezed into the busiest of days. These quick bursts of activity are designed to maximize results in minimal time, making them ideal for the holiday season when time just seems to fly by.
The VECTOR: Your Holiday Travel Essential
The VECTOR is portable, versatile, and TSA-compliant so you can throw it in your luggage and bring it with you anywhere you go. So, whether you're traveling or even simply juggling a hectic schedule at home, the VECTOR can keep your training consistent.
12 Days with Kayezen’s Elite Coaches
This year we’ve teamed up with elite coaches Don Saladino, Torrie Wilson, and Kelsey Heenan to bring you a series of exceptional micro-workouts with VECTOR’s BUILD.MOVE.BURN. training method.
- Don Saladino, a celebrity trainer known for sculpting some of Hollywood's biggest stars, brings his expertise in leading workouts that are both challenging and empowering.
- Torrie Wilson, a former WWE superstar and media personality, combines her athletic experience and charisma to lead engaging and effective fitness routines.
- Kelsey Heenan, the founder of The Daily Kelsey and one of the fastest-growing fitness stars in the country, offers her energy and guidance that has inspired thousands.
Each of these coaches will guide you through every workout, every step of the way, ensuring you have the support and expertise you need. Get ready to be motivated, inspired, and transformed with their unique and powerful workouts. ANYWHERE. ANYTIME. IN LESS TIME.
The Micro-Workout Breakdown
Each workout follows the BUILD.MOVE.BURN method:
BUILD: All exercise segments begin with a 10-second isometric hold to activate the targeted muscles. Isometrics are widely recognized for their ability to build strength and endurance with less stress and strain on joints.
MOVE: Immediately following the 10-second isometric hold BUILD phase, we transition to the MOVE phase. Here you perform 10 dynamic reps with a core focus on posture, form, and range of motion patterns to athletically engage the targeted muscles.
BURN: After we complete two rounds of both the BUILD and MOVE phases, you enter the BURN phase with FINISHERS designed to turn your body into a fat-burning furnace and raise your performance and mental endurance thresholds.
The 12 Days of Micro-Workouts
Workout 1: Back with Don
This workout focuses primarily on the muscles of the back, or as the fitness experts say, “the posterior chain.” It will help improve your posture, especially if you work at a desk or in an office.
You’ll perform a single 10-second isometric M-Row hold for the BUILD, then a set of 10 dynamic repetitions of the M-Row for the MOVE, and a set of 4 repetitions of the M-Row with 555 tempo, which means 5 second pull, 5 second hold, 5 second return, for the BURN.
Workout 2: Glutes with Torrie
After a long flight or a long drive, consider this a wake-up call for your glutes.
You’ll perform a single 10-second isometric Parallel Stance hold for the BUILD, then a set of 10 dynamic repetitions of the RDL (Romanian Deadlift) for the MOVE, and the Single-Leg Stance with 335 tempo for the BURN. For that BURN with the Single-Leg Stance exercise, you’ll perform 3 knee raises in the Single-Leg Stance position, hold for 3 seconds, repeat 5 times, then switch to the other side.
Workout 3: Core with Don
Strengthening and maintaining your core is one of the most important things anyone can do to lead a high performance, healthier, more pain-free lifestyle. Very rarely will you experience an exercise and workout that activates the mid-section quite like this one.
You’ll isometrically hold a Supine Sprinter for 10 seconds for the BUILD, then perform a set of 10 dynamic repetitions of the the Supine Sprinter for the MOVE, and a set of 4 repetitions of the Supine Sprinter with 555 tempo, which means 5 second pull, 5 second hold, 5 second return, for the BURN.
Workout 4: Triceps with Torrie
Did you know your triceps take up three quarters of your upper arm? Working the triceps is one of Torrie’s favorites.
You’ll isometrically hold a Tricep Pushdown for 10 seconds for the BUILD, then perform a set of 10 dynamic repetitions of the Tricep Pushdown for the MOVE, then a Tricep Pushdown/Kickback with a 335 tempo for the BURN. For that BURN with the Tricep Pushdown/Kickback, you’ll perform 3 repetitions, hold for 3 seconds, and repeat 5 times.
Workout 5: Glutes with Don
It is widely known that the glutes are a critical component of foundational strength, especially for people that work in an office environment or sit a lot. Sitting causes the glutes to get “lazy” or not activate as they normally would, leading to imbalances and potentially even pain. The exercises of this workout will turn them on and get them strong.
You’ll isometrically hold a Single-leg Stance for 10 seconds for the BUILD, then a set of 10 dynamic repetitions of the the Reverse Lunge for the MOVE, and a set of 4 repetitions of the Squat with 555 tempo, which means 5 second pull, 5 second hold, 5 second return, for the BURN.
Workout 6: Lower Body with Kelsey
Strong legs, like the core, are our foundation to stability, mobility, and power in sport and everyday life. Get resilient with one of Kelsey’s go-tos.
You’ll isometrically hold a Single-Leg Stance for 10 seconds for the BUILD, then perform a set of 10 dynamic repetitions of the Side Step Reverse Lunge for the MOVE, then a Split Squat 555 for the BURN. For that BURN with the Split Squat 555, you’ll lower yourself down for 5 seconds, hold for 5 seconds, then come back up for 5 seconds. You’ll repeat that for 4 repetitions.
Workout 7: Core with Torrie
The muscles of the core need to be constantly activated and reactivated to stay strong and resilient. Much like the glute workouts, this core routine is an essential for travelers.
You’ll isometrically hold a Staggered Squat with the Cinch Strap for 10 seconds for the BUILD, then perform a set of 10 dynamic repetitions of the the Staggered Squat with the Cinch Strap for the MOVE, then a Torso Rotation with a 335 tempo for the BURN. For that BURN, you’ll perform 3 repetitions of the rotation, hold for 3 seconds, then repeat 5 times.
Workout 8: Tri-Planar Stability with Don
Tri-planar stability is the ability to maintain control through the three planes of motion: the sagittal plane (forward and backward), the frontal plane (side-to-side), and the transverse plane (rotational). These exercises are critical for overall functional fitness and injury prevention.
You’ll isometrically hold a Squat Hold with the Torso Strap for 10 seconds for the BUILD, then perform a set of 10 dynamic repetitions of the the Med Ball Slam without the ball for the MOVE, then a Kettlebell Swing without the kettlebell for the BURN. For that BURN, you’ll perform 10 ballistic repetitions.
Workout 9: Adductors with Kelsey
The adductors are a small but critically important muscle group for both stability in everyday life and sports performance. This routine with Kelsey is a must.
You’ll isometrically hold an Adductor Squat for 10 seconds for the BUILD, then perform a set of 10 dynamic repetitions of Adductor Lateral Walks for the MOVE, then Adductor Squats 555 for the BURN. For that BURN, you’ll lower yourself down for 5 seconds, hold for 5 seconds, then come back up for 5 seconds. You’ll repeat that for 4 repetitions.
Workout 10: Core + Upper Body with Don
This workout uniquely combines core and upper body exercises to strengthen and protect the hips, low back, shoulders, and neck. Follow along with Don and build rock-solid resilience.
You’ll isometrically hold a Plank with the Torso Strap for 10 seconds for the BUILD, then perform a set of 10 dynamic repetitions of a Plank with an Alternating Leg Raise for the MOVE, then a Push-up Release with a 335 tempo for the BURN. For that BURN, you’ll perform 3 repetitions of the push-up release, hold for 3 seconds, and repeat 5 times.
Workout 11: Obliques with Kelsey
Well-developed obliques play a key role in stabilizing the lumbar spine, supporting the efficient transfer of power from the lower body to the upper body during sport. They also help safeguard the body from injury.
You’ll isometrically hold an Oblique Lift with the Long Handle for 10 seconds for the BUILD, then perform a set of 10 dynamic repetitions of the Oblique Lift for the MOVE, then a Half-Kneeling Oblique Lift with a 335 tempo for the BURN. For that BURN, you’ll perform 3 repetitions of the lift, hold for 3 seconds, then repeat 5 times.
Workout 12: Lower Body 1 with Don
This lower body segment with Don fortifies the muscles and joints from the hips down to the ankles; building resilience, improving balance, agility, and functional mobility.
You’ll isometrically perform a Single-leg Hold with the Torso Strap for 10 seconds for the BUILD, then complete a set of 10 dynamic repetitions of the the Reverse Lunge for the MOVE, then a Squat Iso Hold with a 555 tempo for the BURN. For that BURN, you’ll descend for 5 seconds, hold for 5 seconds, and repeat 5 times.
Do More in 2024
For even more micro-workouts from your favorite coaches, download Kayezen app from the Apple App or Google Play stores and get started with the VECTOR Limitless Training Platform.
