Total Gym’s Stay In Shape Over The Holiday Workout Series: Week 2 –Shape & Sculpt

Week 2 Shape and Sculpt video

Keep Your Figure This Holiday Season!


Crisp air, colorful trees, leaves crunching under your feet as you walk outside.

Fall is a great time to change up your fitness program or begin one. It will allow you to create good habits, a set routine, and mentally prepare your body for the holidays that are quickly approaching. It’s also a perfect time to take your cardio session outdoors to enjoy the cooler temperatures as well as add variety to your routine.


So, let’s make your holiday season festive, fun, and active by staying fit with my 8-week workout plan. I’ve designed the program to maximize your time and efforts in the most efficient way. The exercises will change each week to keep your mind motivated and your muscles guessing!


This is the 2nd week of the holiday program; so if you’re just joining in now, please refer back to last week’s blog to get the full program details! I recommend printing or saving the 8-week schedule to your phone or tablet to easily reference the plan.


This week focuses on exercises that ‘shape and sculpt’ at an intermediate pace. You will perform:

* 3 strength workouts on 3 non-consecutive days

* 2 longer cardio sessions of your choice (preferably outdoors)

* 1 mind body workout of your choice (stretching/ yoga/ Pilates)


Listed below are the holiday goals, the 2nd week’s exercises and an outdoor routine.


Holiday Goals:

1. Stay fit & active over the holidays

2. Stay committed & disciplined

3. Remain stress-free

4. Enjoy the festivities but do not overindulge


Week 2 Workout: Shape & Sculpt

Intermediate Strength Circuit

  • – Perform each exercise listed one after the other with no rest.
  • – Do the same dynamic warm-up each workout.
  • – 10 reps, 2-3x sets

Set-Up: Shoulder Press Accessory & light hand weights
Warm-Up: On floorJumping JacksJack SquatsSquat Sweep & RotateReverse Lunge, Knee Up2 Push-ups, Runners Lunge

Day 1: Strength Circuit

1. Reverse Lunge w/ Front Raises
2. Plié Glides w/ Arm Circles
3. Prone Shoulder Press & Pulse
4. Quarter Plank Walks
5. Knee Tucks*REPEAT 2-3xs

Day 2: Cardio

20-40 min cardio session preferably outdoors (workout provided below)

Day 3: Strength Circuit6. Prone Back Extensions w/ Flies

7. Kneeling Glute Presses w/ wts
8. Side Kneeling Knee to Elbow w/ wts
9. Incline or Decline Renegade Row w/ wts10. Decline Seated Twists w/ wts*Repeat 2-3x

Day 4: Cardio

20-40 min cardio session preferably outdoors

Day 5: Complete Total Gym Strength Circuit

Perform ALL exercises 1-10 with no rest 2x through

Day 6:

Stretch/ Yoga/ Pilates of your choice (try a class, Video, YouTube)

Day 7:


Outdoor Cardio Sessions


This week, plan to take your cardio outdoors for 2 longer sessions (20-40 min). Choose an activity that you enjoy and one that keeps your body moving continuously for a set time. Examples: power walking, running, biking, hiking, roller blading, sports, etc.


Here’s an interval workout you can try outside!

Outdoor Cardio Intervals: Power Walk/ Jog/ Sprint

• Perform some dynamic movements so your body is warmed up.
• Set a timer so you can keep on track with the intervals performed.
• Perform the following intervals for a 20-40 minute session.

    • – 5 min: Warm-up brisk pace walk or jog
    • – Between the 5-13 minute mark: Power walk/ Jog faster 1 min On
      (sprint), 1 min Off (resting at initial speed)

*Repeat for 8 cycles (total 16 min)

    • – Between the 15 minute-18 minute mark: do 30 seconds at an increased speed, 30 seconds recover by power walking/jogging
    • – From the 18-20 minute mark, increase speed for 2 min.

*Recover or repeat intervals for longer time.

*Use this routine as a guideline for an interval routine. If you’re not a runner, stick to power-walking by increasing the speed!

NOTE: The chart only lists one cycle, which is a 20-minute workout. Perform this as many times as you’d like for a longer cardio workout.


Be sure to spend a few minutes stretching post workout. This will help to recover your muscles and prevent injury.


Performing an exercise activity outdoors is an excellent way for you to get fresh air, a change of scenery, and a great workout. It’s also a great way to maximize your time and get your body into shape!


Stay tuned for week 3’s ‘Tone Zone’.

Good luck always.



Maria (website) (purchasable workout videos) (workout clips)

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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