Exercise

Fitness

Dec 13, 2016

Merry Fitmas Workout!

One of the best things about the holiday season is the combination of tradition while spending time with loved ones. But this year, why not head to your local Anytime Fitness for an early morning workout BEFORE all the holiday festivities commence. Nothing sets the tone for the day quite like working up a sweat and getting your endorphins going.

Warm-Up:

Grab a manageable set of dumbbells and get ready to rock some Tabata action! That’s 20 seconds per exercise with 10 seconds of rest in between (so you’ll need a timer or be set up in front of a clock), alternating between the two exercises below:

Dumbbell Lunges – 20 Seconds

Dumbell Lunges20sec

and Dumbbell Lateral Raises – 20 Seconds

Dumbell Lat Raises

Complete the entire round 4 times!

Core

Try doing “Rebel Planks”. These are standard forearm planks but done in a rebellious manner. You’re going to follow a “10/2” time formula as you find the most motivating song on your music player and plank to it the entire time! From the start of the song, you’re going to hold a perfect plank for 10 seconds, rest for 2 seconds (no cheating!!!) then repeat until your selected song is over!

Round 2: 4 x 30 x 3

Grab a stability ball, a bosu, and a medicine ball. You will be completing 4 exercises, 30 seconds each, back to back without stopping for 3 full rounds! NO BREAKS!

Stability Ball Pass Crunch – 30 Seconds

Stability Ball Pass Crunch

with

BOSU Hop Squats – 30 Seconds

Bosu Hop Squats

and

Medicine Ball Squat w/ Press – 30 Seconds

Medicine Ball Squat Press

with

Bench Dips – 30 Seconds

Bench Dips

BREAK: 2 minutes of rest (grab some water)

Round 3: 4 x 30 x 3

Repeat the same format of 30 seconds per exercise, back to back with no breaks for 3 full rounds again, as you complete your Christmas morning working with these exercises!

Stability Ball Push-Up – 30 Seconds

Stability Ball Push Up

with

BOSU Plank – 30 Seconds

Bosu Plank

with

Medicine Ball Lunge Crossover – 30 Seconds

Medicine Ball Lunge

with

Dumbbell Deadlifts – 30 Seconds

Dumbell Deadlifts

You have successfully started your own “Fitmas” tradition that is sure to be the gift that keeps on giving! Now that you’ve got this beauty of a total body blaster, feel free to utilise it whenever the urge hits!

Merry Christmas and Happy Holidays!