Hey. I’m Kim and I’m here today to share with you my holiday workout. If you ate too much over thanksgiving and you are getting ready to eat more for the upcoming holidays, this is the work out for you. We have to increase our cardio to burn up all those extra calories we consumed.
So the first circuit of exercise that we’re to do is the squat press, a push up and a jump rope. So we’re going to do a regular squat and you’re going to keep your arm up by your shoulders and you’re going to do a squat and then press up, arms above the head, and then back down and do a squat. This is really going to increase your heart rate. You’re getting a full body work out, you’re getting your legs, your shoulders, your arms, everything is going and the heart rate is up. It’s a great first exercise to start at.
So after you’re finish with that, you’re going to do push ups. Same thing, we’re going to do 10 to 15 repetitions of push ups. If you’re having a tough time with your push up or you’re just starting out, you can always drop to your knees to make it a little bit easier.
So the next thing we’re going to do is jump rope. This is where our cardio comes in. We’re going to do this for a minute. And, if you don’t have a jump rope, you can always do a jumping jack for a minute. And then, we’re going to repeat all three of these exercise two more times. So, three sets, 10 to 15 repetitions of all three.
The next set that we’re going to do consists of steps ups, lateral flies and mountain climbers.
Starting with step-ups. You can use the bench, or a chair or any thing that you can step up onto. This is really great for your quads and your glutes. Also, stabilization and it will give you a little bit of a cardiovascular workout as well. So, you’re going to put your right foot on the chair and you’re just really going to step up nice and slow bringing your knee up to 90 degrees, and then stepping back down.
So you’re going to do 10 to 15 repetitions on one side, then you’re going to switch legs and do 10 to 15 repetitions on the next side.
If you really want to get more of a glut workout, try to go slow on the way down driving from your heel. You are barely going to touch the ground on the way down, and then really want to push out of that right heel on the way back up.
So the next exercise in this circuit is a lateral fly. This is working your back muscles since we already did a push, now we’re going to hit the back. So, you’re going to hand over at your waist dropping your chest, you’re going to have your palms facing your knees. And then, you’re going to bring your arms straight back to a T and you really want to focus on pinching your shoulder blades together. You’re going to have a slight bend at the elbow and bring them right back down.
The last exercise in this circuit is mountain climbers. So, if you’re not familiar with the mountain climber, this will get you your cardio part of the circuit. You’re going to get down on a push up position on the ground and then for one minute, you’re going to run on the ground bringing your knees up as close to your chest as possible and doing this for 1 minute.
Once you’re finished with the mountain climbers, you repeat all of these exercises two more times. Again, we’re doing three sets, 10 to 15 repetitions of each exercise.
The next circuit we’re going to do is consists of hamstring curls with the towel, tricep dips of a chair, and the last thing we’re going to do for your cardio portion is lateral hops.
So you’re going to get a towel and you want to lie down on the floor. Place the towel under your heels, palms facing up. You’re going to lift your hips and you’re going to pull with your heels the towel in towards your butt. And let it back out. You’re going to do this 10 to 15 times.
So the next thing we’re doing is tricep dips. So I’m going to use the same chair I used before, putting my hands towards the end of the chair and walk my feet out and I’m going to simply drop all the way down as far as I can pressing straight back up doing this for 10 to 15 repetitions.
The cardio portion of this circuit is lateral hops. You’re simply jumping from one foot to another. You want to try to make it a pretty decent jump sideways and then back to the other side, doing his for 1 minute.
After you’re finished with your lateral hops, you’ll repeat all these exercises two more times to make three sets.
Now that you’re workout is almost finished, it’s time for abs. So you’re going to lie flat on your back and you’re going to reach—I’m going to reach under the couch. Stretch myself out and I’m going to have my legs straight. I’m going to lift my legs up, look a nice leg lift. So this is really focusing on my lower abs. And then from there, I’m going to lift through my hips, toes pointing straight up towards the ceiling. My hips are going to come off the ground and this will hit my upper abs and then slowly come back down. You’ll feel again, your lower abs are really working on the way down. You’re going to do this 10 to 15 times, three sets.
Now once you’re finished with that, it’s time for my cardio one more time. And it’s just like a soccer drill. I’m not sure if you’re familiar with it. I’m going to use a box that I have here and you’re just simply going to put one foot on top of the box, and then switch, and again this a minute. Switch- switch-switch really fast foot work. And then, once you’re finished with your soccer type drill, you’re going to repeat both of these exercises two more times and then your workout is done.
I really hope you enjoyed the holiday workout. Just stay consistent, eat right, and workout, and the pounds will come off in no time.
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