Hi everyone, welcome to Diet.com fitness. I am your host Sarah and this is my trainer Diet.com’s fitness expert Katrina. And today we have a fabulous workout for you that you can do during the holidays if you are traveling and have a limited access to a gym or weights.
You can do it right in your guess bedroom that you are staying in or you can even do it at your gym when you are not traveling on the holidays. We are going to go through five different exercises. We are going to do the back to back with no rest in between each one for one minute and then you are going to go back and do them all again twice.
The first exercise of the circuit, Sarah is going to do a squat with a press in and leg abduction, so she is working a lot of different parts of her body. So I want you to sit back and you are going to sit on a chair, stand up, twist, press above your head.
Good, sit back and make sure your knees do not go over your toes, twist your core. She is just pivoting her toes as she comes up and twisting to the side. Keep your core tight, exhale. Make sure your knees do not go over your toes. As you pivot, you twist your core and press above your head. Good and three, two, and one. Good job.
Here we are going to go straight into the next exercise, I want you do to dips on the chair. It works the triceps, a little bit of the chest. I want you to go to a chair. Put your palms on the chair. Drop down. Good job, stand up. You just want to strap straight down and squeeze your triceps as you come up. Good.
You are going to do this for a full minute. You are working your triceps and your chest. Alright, now you are going to work your glutes, your hamstrings, your core and your inner thigh all at the same time.
The next exercise in the circuit is going to make glute hip lifts with the leg abduction. What I want you to do straighten your left leg. Okay, arms by your side. Lift up your hips sort of pressing into your heel, bring your leg out as far as you can, bring it back to the middle and then bring your hips back in the floor and push up.
Bring it out, bring it in with your inner thigh muscles and bring it down. Make sure you are pressing into your heel and make sure you are keeping your hips high as you bring that leg out with your inner thigh muscles, bring it back in and bring it back down, okay. Now we are going to do the other leg. Good, we are going to do one leg at a time for 30 seconds. Ready?
Okay, alright we are going to go straight into bicycle crunches. This one works the obliques and the lower core and the upper core. Now what I want you to do is bring the op set all go to the opposite knee and straight your knee opposing leg. Good, you are going to do it for full minute and since this one, you are squeezing your abs the entire time you want to remember to breathe throughout. That is good. Squeeze.
Alright, this exercise is plank push up. Okay, you are going to work your core and your chest muscles and your triceps. So what I want you to do is get down into your plank and your forearms so you are going to go down. Good.
With the plank, you are going to hold this for 10 seconds at first. You just want a neutral spine and this one especially as well as you want to be breathing throughout because you are holding your core muscles.
Okay, after 10 seconds you are going to go bunt your hands and do push ups and then go back down and hold this for 10 seconds, two, one and do push up, last push up, go down and make it count, go back down to the plank, four, three, two, one and stop. As the minute you can -- sorry.
So now you got to go and do it all over again twice.
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