10 Day Holiday Workout
With Korey Rowe
Part 1
Part 1
BodyHealth has teamed up with celebrity fitness trainer Korey Rowe to bring you an exclusive 10-Day Holiday Workout challenge. This dynamic program is designed to keep you motivated, energized, and on track, whether you’re sweating it out at home or in the gym.
Follow along as Korey takes you through specific workouts crafted to help you stay active this holiday season. With this routine, you’ll build strength, stay consistent, and finish the year on a high note. Part 1 features an incredible lineup of workouts for Days 1-5 below. Stay tuned for part 2, and let’s make every rep count!
Day 1: Strength In Motion
Warm Up
- Push Ups + Shoulder Taps:
- Jump Squats:
- Push Ups + Downward Dog:
- 20 Reps
- 20 Reps
- 20 Reps
Circuit 1
x2 Rounds
- Bulgarian Split Squats:
- Dumbbell Renegade Rows:
- 12 Per Leg
- 60 Secs
Circuit 2
x2 Rounds
- Push Ups + Plank Hops:
- Hollow Body Rocks:
- 60 Secs
- 45 Secs
5 Min AMRAP
x2 Rounds
- Dumbbell Squat Press:
- Jump Squats:
- Eccentric Push-Ups:
- 5 Reps
- 10 Reps
- 15 Reps
AMRAP: As Many Reps As Possible
Day 1: Strength In Motion
Day 1
Strength In Motion
Warm Up
- Push Ups + Shoulder Taps:
- Jump Squats:
- Push Ups + Downward Dog:
- 20 Reps
- 20 Reps
- 20 Reps
Circuit 1
x2 Rounds
- Bulgarian Split Squats:
- Dumbbell Renegade Rows:
- 12 Per Leg
- 60 Secs
Circuit 2
x2 Rounds
- Push Ups + Plank Hops:
- Hollow Body Rocks:
- 60 Secs
- 45 Secs
5 Min AMRAP
x2 Rounds
- Dumbbell Squat Press:
- Jump Squats:
- Eccentric Push-Ups:
- 5 Reps
- 10 Reps
- 15 Reps
AMRAP: As Many Reps As Possible
Day 2: Stay in the Game
Warm Up
- Push Ups + WGS:
- Traveling Lateral Lunges:
- 20 Reps
- 15 Per Leg
Circuit 1
x3 Rounds
- Push Ups + Downward Dog:
- Deep Cossack Squats:
- Pulse Push Up Burpee:
- 15 Reps
- 12 Per Side
- 60 Secs
Circuit 2
x3 Rounds
- Jack Presses:
- Jump Lunges:
- Table Top Bridge:
- 60 Secs
- 60 Secs
- 15 Per Leg
Day 2: Stay in the Game
Day 2
Stay in the Game
Warm Up
- Push Ups + WGS:
- Traveling Lateral Lunges:
- 20 Reps
- 15 Per Leg
Circuit 1
x3 Rounds
- Push Ups + Downward Dog:
- Deep Cossack Squats:
- Pulse Push Up Burpee:
- 15 Reps
- 12 Per Side
- 60 Secs
Circuit 2
x3 Rounds
- Jack Presses:
- Jump Lunges:
- Table Top Bridge:
- 60 Secs
- 60 Secs
- 15 Per Leg
Day 3: The Drive
Warm Up
- Forward Lunge + Rotations:
- Table Top Drive:
- 20 Reps
- 15 Reps
Superset 1
x3 Rounds
- Push Ups + Frogs:
- Jump Squats:
- 15 Reps
- 20 Reps
Superset 2
x3 Rounds
- 2 Push Ups + 10 Climbers:
- V-Ups + Starfish:
- 60 Secs
- 60 Secs
Superset 3
x3 Rounds
- Bent Over Rows:
- Dumbbell Burpees:
- 15 Reps
- 60 Secs
Day 3: The Drive
Day 3
The Drive
Warm Up
- Forward Lunge + Rotations:
- Table Top Drive:
- 20 Reps
- 15 Reps
Superset 1
x3 Rounds
- Push Ups + Frogs:
- Jump Squats:
- 15 Reps
- 20 Reps
Superset 2
x3 Rounds
- 2 Push Ups + 10 Climbers:
- V-Ups + Starfish:
- 60 Secs
- 60 Secs
Superset 3
x3 Rounds
- Bent Over Rows:
- Dumbbell Burpees:
- 15 Reps
- 60 Secs
Day 4: Full-Body Frenzy
Circuit 1
x2 Rounds
- Push Up Rotations:
- Table Top Bridge Drive:
- Strict Scissors:
- 12 Reps
- 12 Reps
- 60 Secs
Circuit 2
x2 Rounds
- Romainian Deadlifts:
- Plank Dips w/Dumbbell:
- Cyclist Squats:
- 15 Reps
- 20 Per Side
- 15 Reps
Circuit 3
x2 Rounds
- Bent Over Fly:
- Narrow + Wilde Push Ups:
- Starfish + Leg Raises:
- 15 Reps
- 60 Secs
- 30 Sec/Side
Circuit 4
x2 Rounds
- Max Hollow Body Rocks: Aim for 2 Mins
Day 4: Full-Body Frenzy
Day 4
Full-Body Frenzy
Circuit 1
x2 Rounds
- Push Up Rotations:
- Table Top Bridge Drive:
- Strict Scissors:
- 12 Reps
- 12 Reps
- 60 Secs
Circuit 2
x2 Rounds
- Romainian Deadlifts:
- Plank Dips w/Dumbbell:
- Cyclist Squats:
- 15 Reps
- 20 Per Side
- 15 Reps
Circuit 3
x2 Rounds
- Bent Over Fly:
- Narrow + Wilde Push Ups:
- Starfish + Leg Raises:
- 15 Reps
- 60 Secs
- 30 Sec/Side
Circuit 4
x2 Rounds
- Max Hollow Body Rocks: Aim for 2 Mins
Day 5: Final Grind
Circuit 1
x3 Rounds
- Traveling Lateral Lunges:
- Overhead Squats:
- Push Ups + Frogs:
- 12 Reps
- 12 Reps
- 12 Reps
Circuit 2
x3 Rounds
- Table Top Bridge:
- Single-Leg Dumbbell Deadlifts:
- Supermans:
- 12 Per Side
- 12 Per Side
- 12 Reps
5 Min AMRAP
x2 Rounds
- Dumbbell Squat Press:
- Jump Squats:
- Eccentric Push Ups:
- 5 Reps
- 10 Reps
- 15 Reps
AMRAP: As Many Reps As Possible
Day 5: Final Grind
Day 5
Final Grind
Circuit 1
x3 Rounds
- Traveling Lateral Lunges:
- Overhead Squats:
- Push Ups + Frogs:
- 12 Reps
- 12 Reps
- 12 Reps
Circuit 2
x3 Rounds
- Table Top Bridge:
- Single-Leg Dumbbell Deadlifts:
- Supermans:
- 12 Per Side
- 12 Per Side
- 12 Reps
5 Min AMRAP
x2 Rounds
- Dumbbell Squat Press:
- Jump Squats:
- Eccentric Push Ups:
- 5 Reps
- 10 Reps
- 15 Reps
AMRAP: As Many Reps As Possible