“30-Minute Holiday Workout”
November 25, 2009
30 Minute Holiday Workout
It’s official now, the days are getting shorter and this season has us doing more. That is why I have created a full body workout that can be executed in 30 minutes. It is an effective full body workout that will strengthen your core, work multiple joints simultaneously, and leave you energized to enjoy the rest of your day.
1. Side Lunge Side Raise -
Begin with feet together and a light (3-10lb) DB in the left hand down by your side. Step to a side lunge to right, Left hand reaches just past right foot (so get twist in torso) bending the right knee and the left leg stays straight and in place (the feet are about 2-3 feet apart). Then push off the right foot and return the foot next to the left as you raise the left arm into a lateral raise. Repeat 10 times on each side for 3 sets.
2. Curl to Press –
Begin feet together, DB (5-10lbs) bicep curl to shoulders, rotate arms out to the sides and have the elbows raise up to shoulder level. Raise the arms to a shoulder press. Lower to shoulders, and rotate the elbows down in front of the body and uncurl the arms to the start position. Repeat 12 times for 3 sets.
For more advanced move – do this exercise balancing on one foot and extending the other leg at a 45 degree angle to the front – adds more core to activity.
3. Squat Thrust Push-up -
Start standing, and squat down and place the hands on the floor, wider than shoulder width. Jump the feet to the top of a push up position. Then keeping the body straight, do a push up. Jump the feet back into the hands and stand up. Repeat 10 times for 3 sets.
For more advanced move – add two pushups.
4. 1 leg Stiff leg with DB
Hold the DB (5-10lbs) in the right hand. Balance on your left foot with your right knee bent about 90 degrees and slightly behind the body. Keep the torso straight with abs pulled in, bend forward at the hips and reach the DB down towards the outside of the left foot. Squeeze through the glutes as you stand up, bring the DB to the outside of the right leg. Repeat 8-10 for 3 sets.
5. Hip lift and Crunch –
Lie flat on back with the feet towards the ceiling, hands about a foot away from your sides. Lift the hips off the ground aiming the feet towards the ceiling (do not use a rock and lift feet up and over head). Repeat 20 -30 times. THEN immediately following the hip lifts, leave the feet in the air, and place the hands behind the head with the elbows out to the sides. Lift the upper body off the ground. The first 10 should be quick, the next 10 should lift and pause at the top, the final 10 should finish strong and quick. Repeat 30 reps. Do these two exercises back to back 3 times.
This workout is meant to go thru each exercise 1-5, then repeat for 3 times. It can be done easily in 30 minutes targeting each of the major muscle groups, keeps the heart rate elevated (allowing you to burn more calories) as well as keeps your focused mentally on the exercises as they have many movements happening at once.
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