10 Day Holiday Workout
With Korey Rowe
Part 2
Part 2
BodyHealth is excited to bring you Part 2 of Korey Rowe’s exclusive 10-Day Holiday Workout Challenge! Days 6-10 are here, giving you the perfect opportunity to push yourself even harder, refine your form, and finish strong. Whether you’re at home or in the gym, this program is designed to keep you active, consistent, and energized through the holiday season.
Let’s tackle these next 5 days together and finish the year strong! We also hope you’ve had a chance to check out our Holiday Recipes article where you'll find 10 delicious recipes to help keep your performing and feeling at your best.
Day 6: 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 6: Strength In Motion
Day 6
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 7: 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 7: Stay in the Game
Day 7
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 8: 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 8: The Drive
Day 8
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 9: 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 9: Full-Body Frenzy
Day 9
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 10: 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 10: Final Grind
Day 10
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