Naughty or Nice? Kill them both.
A total gym vacation workout that challenges and restores
Maria Sollon, MS, CSCS, PES
Some workouts make you sweat. Some make you stretch. This does both: Naughty moves that challenge, Nice stretches that recover. All in Total Gym style that “sled” the day.
We combine four high-intensity strength exercises, “h Irregular”, with four targeted stretches “h beautiful”. These movements are performed in a Tabata style form. Each round pushes the body and then restores it, so you leave stronger, more agile and full of energy. No tricks, no fluff, just smart, effective training that respects your time during the holiday stretch!
Why Naughty + Nice Works
Traditional workouts separate strength and recovery, forcing you to choose one or the other. This Total Gym workout lets you combine both, making this workout quick and effective!
The Naughty:
Each power move earns her reputation. These movements are meant to make you work hard and burn you through high resistance exercise. For Total Gym, be sure to use the incline setting to balance the resistance you need without compromising good form. It won’t take long to learn that muscles can’t hide and fatigue can set in quickly!
That’s the naughty part: focused, demanding strength work that challenges control, endurance and form.
THE Beautiful:
Just when the muscles are activated, you give them what they need most, a targeted stretch that restores length, reduces tension and restores quality of movement. No waiting until the end of the workout. There was no stiffness in the next lap. Just deliberate restoration, just when it’s most effective.
By adjusting your incline to match the movement, Total Gym allows you to:
- Increase the challenge without adding impact
- Flow seamlessly from strength to stretch
- Scale intensity and recovery without breaking the beat
This is the strategy: work hard, recover immediately and repeat! Because training is better when strength and flexibility are treated as teammates, not opposites.
The result: a workout that’s tough, smart and balanced all at once.
The Naughty & Nice Total Gym Workout
Put these Naughty & Nice moves on your seasonal workout list. They are so badass, you will love them!
Tabata Form: 20 seconds strength (Irregular), 10 second stretch (Beautiful), repeat 6–8 rounds per pair.
#1
Naughty: Single Arm Row (R/L)
Pull, tighten, repeat. One arm at a time challenges your back, shoulders and core. Incline allows you to raise resistance without straining.
Nice: Standing Upper Back + Shoulders + Lat Stretch
Open the chest, lengthen the lats, and release the tension right where it builds during the set.
End: Slow and controlled hits fast and sloppy every time.
#2
Naughty: Static HiLo Chest Press
Alternate chest pressures at a steady pace moving at different angles from low to high. Change the tempo to get the burn you need! Repeat for the duration! Push hard from the chest with alternating right/left pressing and hold.
Nice: Cable opener
Stretch and open your chest and shoulders while letting the cables help the stretch. Perfect recovery after a demanding press!
End: Keep the Glideboard stable and not moving during push-ups.
#3
Naughty: Cable Lat Crunch
Hello core and shoulders on fire! Pull the cables toward the hips, contract your core, and maintain control through coordinated movement.
Nice: Child‘s Pose / Up-dog Stretch
Move from spine lengthening in Child’s Pose to a heart opener in Up-dog. This flow will help release tension, reset the spine and prepare for the next round!
#4
Naughty: Reverse Lunge Twist (R/L)
Slide into a Reverse Lunge and twist over the front leg at the same time. Legs, glutes and obliques will light up as you stabilize during the rotation.
Nice: Runner‘s Lunge on the Glideboard
Sink into the bottom to open your hips and spine. Use the Glideboard to increase your range of motion as you progress into a deeper stretch.
End: Engage your core by keeping your eyes focused on one spot to maintain balance. (Hold the Squat Stand to help with balance).
End: Move with your breath: inhale to expand, exhale to deepen.
Why this workout works
- Effective: Maximizes effort in minimal time
- Ascendable: Adjust the volume without interrupting the flow
- Balanced: Strength and mobility together so you leave energized, not exhausted
This is more than just “burning” the holiday treat. It’s about training smarter, enjoying your effort, and maintaining your body through a busy season.
Kill them both
Naughty or Nice? Don’t choose – KILL BOTH!
Train hard. Stretch with intention. Repeat.
This Total Gym strength and flexibility routine wraps both into one vacation-ready session, keeping your body strong, flexible, and well-moving in every season.
Happy holidays to you!
Mary
@groovysweat
(Let’s connect on social)
