Keep Your Figure During This Holiday Season:
It’s safe to say the holiday season will affect your fitness program to some extent -busy schedules…bad weather…too many “to do’s” on your plate and not to mention the extra foods you’ve eaten! Sure you’re busy and it’s easy to come up with an excuse not to exercise, but slacking off with your fitness program during the holidays will only leave you discouraged and stressed when it has all passed.
However, if you stay focused, determined, and committed, you can make the adjustments that will help you stay fit during this time!
Here are few tips to help you stay focused and motivated during this busy time:
- Make fitness a daily priority- Make a date with yourself to move it move it!
- Keep focused on your goals- Knowing what you’re striving for can keep your spirits high and you personally motivated.
- Be flexible- if you miss your workout time or fitness class don’t just blow it off. Bundle up and go for a jog/ power walk outside! It may not be your entire workout routine, but you’re staying active.
- Something is better than nothing- any amount of time is better than none.
- Mix it up- Change your routine frequently to avoid boredom and add variety to your workouts.
- Think before you eat! Simply look at what you’re about to put into your mouth. Is it a ‘real’ food that’s colorful with nutritional value? Give it a thought.
- Create a holiday wish list- Fill it with things you want to improve for yourself. Lists are great to show what really matters to you and what you want to accomplish.
Now let’s go over this week’s workout by turning up the ‘Holiday Heat’! These challenging strength and core circuits are progressive and are intended to move quickly to burn fat, blast calories, and condition your entire body!
Holiday Heat Workout Plan
This is the 6th week of the holiday program; so if you’re just joining in now, you have the option to refer back to the first week’s blog for the full program details and start from the beginning or you can pick up with week 5’s blog, which is the half way marker. I recommend printing or saving the 8-week schedule to your phone/notebook for an easy reference plan (found in week 1’s blog) as well as each new week’s workout.
This week focuses on Holiday Heat workouts that move at an intermediate pace. You will perform:
- 1 Upper body/ core per day
- 1 lower body/ core per day
- 2-3 days of cardio of your choice (30-60 min)
- 1-2 days of Pilates, yoga, or stretching movements (class, video, your own)
Listed below are the holiday goals along with this week’s ‘Holiday Heat’ routine.
- Stay fit & active over the holidays
- Stay committed & disciplined
- Remain stress-free
- Enjoy the festivities but do not over indulge
The Workout:
NOTE: Week 5’s workout contains exercises from the previous 5-week’s routines with an added challenge. Therefore, if you have been following the series consistently, the exercises will be familiar when performing the workouts. The new variations and exercises are in YELLOW.
Look over the changes before performing the workout!
WEEK 6: Holiday Heat – Intermediate Pace
Strength & Core Circuits
Instructions: Follow the plan for each day listed. On the Holiday Heat days, perform each exercise in the grouping as a circuit.
– Perform each exercise listed one after the other with no rest.
– 10 reps, 2-3x sets
Dynamic Workout Warm-Up
Perform the same dynamic warm-up on ALL 3 Holiday Heat days: 10 Reps/ 2 Sets.
– 2 Jacks, 2 Jack Squats, Alternate Lunges R &L
– Side-to-Side Hops
– 4 Plié’s & 4 Plié Hops
– Toe Touch Sweeps
– 2 Push-ups, 2 Mountain Climbers, Runners Lunge
Day 1: Lower Body & Core Strength Circuit
Low-medium level & optional hand weights
1. Step Up Repeaters
2. Lateral Lunge Pulse 3xs
3. Reverse Crunch Twist
4. Back Extension Rotate
CONNECT SQUAT STAND
5. Bridge Presses with Squat Stand
6. Crunch & Press with Squat Stand
REPEAT CIRCUIT 2-3x
DAY 2:
30-60 min cardio session & yoga/ Pilate’s series of your choice
DAY 3: Upper Body & Core Strength Circuit
CONNECT CABLES, low-medium level
7. Torso Rotation (+Chops)
8. Reverse Arm Circle (+Static Equilibrium Rows)
9. Kneeling Curls (+Static Equilibrium)
10. Back Extension Sweeps (+leg taps)
11. Lateral Raise Crunch
12. Pullover Crunch Triceps Extensions (+legs extended)
REPEAT CIRCUIT 2-3x
DAY 4:
30-60 min cardio session & yoga/ Pilate’s series of your choice
DAY 5:
Full lower/ upper/ core strength circuit
Perform all exercises (1-12) in circuit format with no rest.
REPEAT CIRCUIT 2x!
DAY 6:
30-60 min cardio session & yoga/ Pilate’s series of your choice
*Make different from other days. (ex: take a class, video, be creative)
DAY 7:
REST
NOTE: Check out the video to see how these exercises are performed.
Be sure to spend a few minutes stretching or foam rolling post workouts. This will help recover your muscles and prevent any injury.
Stay tuned for week 7’s ‘Merry Muscles’ workout designed to keep your whole body and your muscles merry while enjoying the holiday festivities!
Best,
Maria
http://www.groovysweat.com.com (website)
http://www.groovysweatstore.com (purchasable workout videos)
http://www.youtube.com/groovysweat (workout clips)
