The hustle and bustle of the holiday season always concerns me with many ditching their workouts for parties and shopping. Not only is the food tempting this time of year, but so is making excuses to not get that even more important workout in.
You’ll be able to manage your weight better if you start an exercise routine or continue with one during this busy time. No one wants to carry around an extra ten to twelve pounds which is the average holiday weight gain.
Exercise is not only important to help you keep your weight down, but also your stress level. It amazes me how many people will get up at 4 a.m. to hit all the big sales, but cannot wake up a 30 minutes earlier to do some form of exercise. You will need the extra energy boost you get from exercise to multi-task and get everything on your “to do list” done. In a previous article, I talked about the benefits of interval training. Below is an exercise regimen that is both time saving and effective. What is great, is you can do these workouts with small portable equipment either at home or at the office. If you’re pressed for time one day, you can scale down your cardio to (2) ten-minute intervals instead of fifteen minute or (3) seven-minute intervals on Day 5 instead of ten minute. As always, check with your physician before beginning any exercise routine.
Fitness Answer Holiday Workout -- Efficient Workouts
For all of your cardiovascular activity, you can start out by walking if you’re a beginner. You can also warm-up by utilizing any type of cardiovascular equipment such as a treadmill, bike, elliptical trainer, or stepper. You will need a long resistance band with handles, a set of dumbbells and a resistance ball for these exercises. Each set should include 10-15 reps for each exercise, unless otherwise specified.
Day 1 Cardio/Back, Biceps and Abs)
Interval Cycle
• Cardio warm-up 10 - 15 minutes
• Stretch
• 2 sets each of back and biceps
• Cardio again for 10 to 15 minutes
• 2 sets again of back and biceps
Back
Band Lat Pulldown
Hold band overhead with arms straight up. You can adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Decrease tension slowly, raising back up and repeat.
Band Seated Row
Loop band around sturdy object. Have a seat on ball and hold band at waist level in an underhand grip. Row band back, pointing elbows behind and keeping elbows in tight.
Rear Delt Row
Loop band around sturdy object. Have a seat on ball and hold band at shoulder height in an overhand grip. Row back, pulling elbows behind you and squeezing shoulder blades together.
Biceps
Band Bicep Curls
Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Position feet wider for more tension. Return to start and repeat.
Dumbbell Hammer Curls
Hold weights at sides, palms facing in. Bend arms bringing top of weight towards shoulders.
Don't forget to stretch afterward.
DAY 2 (Shoulder and abs workout/cardio)
Interval Cycle
• Cardio warm-up -- 10 to 15 minutes
• Stretch
• 2 sets each of shoulder and abs
• Cardio again for 10 to 15 minutes
• 2 sets again of shoulder and abs
Shoulder workout
Dumbbell Lateral Raise
Sit on the ball with dumbbells at sides. Lift one foot off the ground and, keeping it lifted, raise arms out to the sides to shoulder level, elbows slightly bent and wrists straight. Lower arms and repeat
Band/Upright Row
Step on band securely with both feet. Hold handles in an overhand grip and row upwards, bringing elbows to shoulder height.
Abs on ball 15-20 reps each
Crunches
Sit on ball and walk your feet forward until the ball is resting under your mid or lower back. Place them behind your head. Contract your abdominals as you exhale and lift your torso off the ball. Lower yourself back down,
Reverse Crunch with Ball
Lie on back on floor and bend knees at 90 degrees resting legs on ball. Place hands at your sides. Get a good grip on the ball with your legs and lift your lower body off the floor. Slowly lower ball back down. Don't forget to stretch.
DAY 3 Chest and Tricep Workout/Cardio
Interval cycle
• Cardio Warm-up -– 10-15 MINUTES
• Stretch
• 2 sets each of chest and triceps
• Cardio again for 10 to 15 minutes
• 2 sets again for chest and triceps
Ball Dumbbell Flys
Lie on ball holding dumbbells straight up, palms facing in. Lower arms down to chest level. Contract chest to pull arms back to starting position.
Ball Chest Press
Lie on ball holding dumbbells in an overhand grip, arms bent at sides in a 90 degree angle. Press dumbbells up and in contracting chest. Bend arms down again to starting position.
TRICEPS
Overhead Extension
Hold band overhead, letting in hang behind you. Pull band down behind back, about waist level with other hand. Arm overhead should now be bent at a 90 degree angle at elbow. While keeping your bicep close to your ear, drop your forearm behind the head. Contract the triceps to straighten the arm. Return to start and repeat on the other side
Side Tricep Extension
Hold the band in both hands at shoulder level with right arm bent so that it's in front of the chest, left arm straight out. Keeping the left arm straight to hold tension on the hand, contract the triceps to straighten the right arm. Return to start and repeat before switching sides. Don't forget to stretch.
DAY 4 (Lower body and cardio)
Interval cycle
• Cardio warm-up -- 10-15 minutes
• Stretch
• 2 sets each of lower body exercises
• Cardio again for 10 to 15 minutes
• 2 sets against again of lower body exercise
Quads
Ball Squats
Place ball on a wall directly behind mid-lower back. Lean against the ball (slightly) and bend knees, lowering the body until knees are at a 90 degree angle. Push back to starting position. Alternate legs with each repetition.
Hamstrings
Leg Curls on Ball
Lie on back on the floor and place heels on the ball. Lift hips until your body is in a straight line. Contracting the hamstrings, press the heels into the ball and roll it towards you while keeping the glutes and abdominals tight (Stay up, do not drop glutes to the floor).
Glutes
Pelvic Tilts on Ball
Lie on back on the floor with your knees bent and feet flat on ball. Lift and lower hips while pressing feet into the ball, keeping your abdominals in tight and contracting your glutes.
Adductor
Ball Inner Thigh Squeeze
Lie on back on floor with legs straight up in the air. Place ball between calves and bend knees in toward chest, while squeezing the ball. Don't forget to stretch.
DAY 5 (Abs and Cardio)
Interval Cycle
• Cardio warm-up -– 7-10 minutes
• Stretch
• 1 sets each of ab crunches
• Cardio again for 7 to 10 minutes
• 1 set each of ab crunches
• Cardio again for 7 to 10 minutes
• 1 set each of ab crunches
Abs on Ball -- 15-20 reps each set
Crunches
Sit on ball and walk your feet forward until the ball is resting under your mid or lower back. Place hands behind your head. Contract your abdominals as you exhale and lift your torso off the ball. Lower yourself back down,
Reverse Crunch with Ball
Lie on back on floor and bend knees at 90 degrees resting legs on ball. Place hands at your sides. Get a good grip on the ball with your legs and lift your lower body off the floor. Slowly lower ball back down.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.