Exercise

Fitness

Dec 1, 2017

High Intensity Holiday Workout

The holidays are a time to enjoy, so relax yourself! But we don’t want to be going into January with our tails between our legs (never a good start). Give your New Year fitness goals a kick start (and those holiday naughties a kick in the backside) with our High Intensity Holiday Workout.

Complete 15-20 reps of each exercise for at least 3-4 rounds.

Jumping Jacks

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1 – Stand upright with your feet together and your arms by your sides.

2 – Jump up, splitting your feet out to the sides.

3 – Simultaneously swing your arms up to the sides in an arc over your head.

• Reverse the direction of the movement.


Burpee Push-ups

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• Stand upright

1 – Squat down, placing your hands on the floor, and jump your feet back to the top of a push-up position.

2 – Perform a push-up, lowering your chest down to the floor and pushing back up to a straight position.

3- Jump your feet in, bringing your knees to your chest while keeping your hands on the floor.

4 – Come to an upright position and jump into the air, raising your arms overhead.

5 – Return to the mid position and then jump your feet back out to a straight position and repeat.


Bench Press

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1 – Lie on a bench holding dumbbells at shoulder level with your elbows bent.

2 – Press the dumbbells up over your chest, straightening your arms.

• Lower the dumbbells back to shoulder level and repeat.

Equipment Sub: Barbell


Hi-Lo Chop – Alternating Sides

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1 – Stand upright facing to one side, holding a med ball in both hands up over one shoulder, with your arms straight.

2 – Lower the ball down and across your body from your shoulder to your opposite foot, moving your hips and shoulders, not your arms.

• Complete all reps on one side before switching to the other side.

Equipment Sub: Plate, Dumbbell


Split Squat Jumps (or Jump Lunges) – Alternating Legs

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• Stand upright with your feet split front to back, with your arms at your sides.

1 – Lower your body toward the floor, bending at the hips and knees, and leaning your torso slightly forward with your weight on the front leg.

2 – Push off the front foot and jump up off the floor.

3 – Land in a split squat and repeat quickly.

• Complete all reps on one side before switching to the other side.


Kneeling Roll-Outs

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1 – Kneel upright holding the handles in front at waist height, with your arms straight.

2 – Lean forward as you raise your arms out and up overhead, lowering your body into an incline position.

3 – Lower your arms and return back up to the upright position.


Mountain Climbers

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1 – Support your body on your toes and hands with one knee bent and drawn up into your chest, and the other leg straight out behind.

2 – Alternate jumping your feet in and out, bringing your knees into your chest each time and keeping your hands on the floor.


Pulldowns

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1 – Grasp the handle with your arm extended straight overhead, palm facing in.

2 – Pull the handle down in front to the top of your chest.

• Straighten your arm, returning the handle to the up position, going through a full range of motion.

• Complete all reps on one side before switching to the other side.

Equipment Sub: Tubing


Front Squats

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1 – Hold dumbbells at your shoulders with your palms in and your feet shoulder-width apart.

2- Squat down, sending your hips back, bending your knees and keep the dumbbells at shoulder height.

3 – Push through your heels to return to the start position, keeping your back flat throughout.

Equipment Sub: Barbell


Deadlifts

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1 – Squat holding a kettlebell in both hands on the floor between your feet.

2 – Stand upright, lifting the kettlebell, keeping your arms straight and your back flat.

• Lower the kettlebell back to the floor, bending at your hips and knees.