Don't Wait Until After The Holidays To Start Getting In Shape!
We've officially entered holiday season! Halloween candy in October, Thanksgiving feasts in November, Christmas cookies in December, Valentine's Day chocolates in February...our bodies — and willpower! — are certainly put to the test when it comes to food and healthy eating during this time of year.
No need to feel guilty, though. Just work it off! Whether you've been working out consistently or just starting, this workout will help you tighten up and look your best.
This workout consists of exercises that are meant to be done with a challenging weight and few repetitions. The heavy weight, low rep program helps your body burn fat more efficiently, builds lean muscle and speeds up results.
You don't have to worry about bulking up because your body won't be under tension for an extended period of time. The longer the body is under tension (10-15 repetitions) the more muscle breakdown occurs which results in a bulkier look. Fewer repetitions with heavier weight will get you that toned, lean look without adding mass.
Pre-Holiday Shape Up Workout
You'll need two sets of dumbbells: one set for lower body moves (30-40 lbs), one set for upper body moves (20-30 lbs). Perform the entire routine five times through, and repeat 3-4 times per week.
Stand with right foot forward and left foot back, toes pointed straight ahead and hold the heavier set of dumbbells by your sides. Deeply bend both knees until right knee is directly over right ankle and left knee is hovering just above the floor.
Press through the balls of your feet to extend legs to straight. Keep shoulders down with shoulder blades drawn together, chest up and core engaged.
Repeat the movement. Perform six reps with your right foot forward, then switch and perform six more with your left foot forward.
Press your hips up to the sky as high as possible without arching your back. At your highest point, your body should form a straight line from head to knees.
Return hips back to the floor and repeat the movement. Perform six reps.
Stand with feet hip-width apart holding lighter set of dumbbells in front of your thighs. Deeply bend both knees, shift hips back and hinge forward until torso is close to parallel with the ground.
Bend at the elbows and draw the weights up to shoulder height. Keep weights close by your side and engage the core throughout the entire exercise.
Repeat the row, keeping your body still with torso close to parallel with the floor and hips back. Perform six reps.
Stand with feet hip-width apart. Hold one of the heavy dumbbells at chest height with both hands, elbows bent and drawn in tight to your sides and chest up the entire time.
Bend knees, shift hips back and lower down until thighs are close to parallel with the floor. Make sure to never round your back. Hold this position for 20 seconds.
After 20 seconds, drive through the balls of your feet to come back to standing. Perform six reps.
Stand with feet hip-width apart. Take a slight bend in both knees and hold the lighter set of dumbbells by your side. Bend your elbows and draw the weights toward your shoulders.
Extend arms back to straight and lower the weights down to your sides. Repeat the movement, keeping torso upright and core engaged the entire time. Make sure your shoulders are directly over hips. Perform six reps.
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