With Black Friday behind us the kick off to the holiday season is official. Exercise can help you get through this holiday season by keeping you focused, combating stress, and eliminating those extra pounds. Because many of us are busier this time of year it can be easy to forget your workouts altogether, however, by incorporating some type of exercise into your daily routine you will find you are actually more productive.
The busy person's
workout plan
Always check with your health care provider before beginning an exercise program and work at your own pace and levels.
Set aside 20 minutes during the day. This does not have to be all at the same time, however, it may be easier to reach higher intensities if you do. For three non-consecutive days perform the below workout. For two to three days run, walk, bike, or do another cardio piece at as high intensity as you can maintain or perform interval work. For one to two days do active rest -- something movement-based but not for intensity or time.
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You will need a jump rope, BOSU, or Step for cardio. You can also march, jog, or step in place. Hand weights, rubber tubing, or exercise strap for resistance training.
Workout timer: First minute
Activity: Begin by stepping up and down or marching in place
Do this for: 30 seconds
Workout timer: one minute, 30 seconds
Activity: Stretch any areas which feel tight
Do this for: 30 seconds
Workout timer: second minute
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Activity: Jump squats or stationary squats with resistance. Keep your knees over ankles and sit backwards. If you are jumping, land soft and rebound quickly to keep your heart rate up.
Do this for: 30 seconds
Workout timer: two minutes, 30 seconds
Activity: Jump rope, step, or march in place
Do this for: one minute
Workout timer: three minutes, 30 seconds
Activity: Push up -- do against the wall, on your knees, or full body. Keep your body in good alignment from toe to heel with abs pulled tight supporting your back. As you lower to the ground explode back up, hands may come off floor, before lowering again to add more power to this move.
Do this for: 30 seconds
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Workout timer: four minutes
Activity: Jump rope, step, or march in place
Do this for: one minute
Workout timer: five minutes
Activity: Backwards lunges -- start with feet together and step one foot back wards bending front knee trying to get thigh parallel with floor. Keep the knee over the ankle, lower the center of the body, keeping shoulders over the hips, and push back up. Bring the feet together and repeat on the other side. To increase heart rate instead of pushing back up, jump and switch front leg in mid air, softly land, and move right into the lunge.
Do this for: 30 seconds
Workout timer: five minutes, 30 seconds
Activity: Jump rope, step, or march in place
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Do this for: one minute
Workout timer: six minutes, 30 seconds
Activity: Pile squats with bicep curl and overhead press -- as you move into a stationary squat turn your feet out 45 degrees. Keeping knees over the ankles lower until thighs are parallel with the floor as you bend the elbows and move your hands toward your shoulders in a bicep curl. Stand back up as you press the weight over your head in a reverse grip overhead shoulder press. Lower hands all the way down and repeat.
Do this for: 30 seconds
Workout timer: seven minutes
Activity: Jump rope, step, or march in place
Do this for: one minute
Workout timer: eight minutes
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Activity: Stationary lunges with triceps overhead press. Stand with feet together, hold a weight in both hands, arms extended overhead. Bend the elbows and lower weight behind the head while keeping elbows next to the ears. Step one foot back into a lunge position as you lower the body into a deep lunge, straighten elbows and raise weight overhead. Squeeze the back of the arms, press back up and repeat.
Do this for: 30 seconds
Workout timer: 8 minutes, 30 seconds
Activity: Bicycle crunch -- Lying on back bring one shoulder and opposite knee toward each other. Repeat to the opposite side.
Do this for: 30 seconds
Workout timer: nine minutes
Activity: Super mans -- lying on your stomach. Raise one arm and the opposite leg. Press hips into the floor and extend the spine as you lift carefully. Do as many as you can in 30 seconds.
Do this for: 30 seconds
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Grab water and repeat routine -- flexibility training after second set -- stretch all muscle groups worked (full body) for one minute or longer.
Stacy Reuille-Dupont, is owner of Superior Balance Fitness Center and SuperiorWorkout
.com. She may be reached at 392-9860.
