Holiday Season Workout Plan for Women
With the holidays just around the corner, it is important to have a plan and course of action to tackle the holiday season.
Making sure you are in really good physical shape is a great way to keep yourself from indulging in unnecessary calories. All those extra treats just take away from all the hard work you did to get yourself there in the first place!
Many people struggle during the holidays to maintain their weight. Why not use the holidays as a training goal to stay focused, eat healthy and show yourself that you can resist those extra calories!
Here is a fitness routine that will mix up your current workout and help you get into shape for the holiday season:
Equipment Needed: Dumbbells, mat, chair or something to step up on safely.
1. Toe Tap Lunge
Stand with feet hip-width apart, hands on your hips. Take a big step diagonally back with your left foot. Cross it behind your right foot slightly. Bend knees and reach your left hand towards the floor on the outside of the right foot. Tap the outside of your foot. Return to the starting position. Do 20 reps. Switch Sides. Make sure to breathe slowly and deeply throughout the movement. Repeat to do each side 3 times.
Lie face down with your arms and legs extended. Toes pointed. Palms down. Inhale while raising your arms and legs as high as you can. Pause and exhale slowly returning to the starting position. For extra work for your buns, squeeze your butt muscles while your arms and legs are lifted. Do 10 reps. Rest 30 seconds. Repeat 3 times.
3. Squat to Overhead Press
Stand with feet shoulder-width apart. Elbows bent. A dumbbell weight of your choice in each hand. Keep this at shoulder height. Palms forward. Lower into a squat (knees always behind your toes). Always keep your weight on your heels throughout the entire movement. Pause. Push through heels to standing, pressing weights up overhead. Return to starting position. Do 20 reps. Repeat 3 times.
4. Single-Leg Dumbbell Row
Hold a 5 to 10 pound weight in your left hand. Right hand on a chair. Hinge forward so back is parallel to floor. Extend left arm down. Lift left leg behind you. Slowly bend left elbow and draw weight up until elbow is even with your torso. Do not let your hip lift as you draw your elbow back. Hold. Lower Arm. Do 10 reps. Switch sides. Rest 30 seconds. Repeat 3 times.
5. Step-Up Biceps Curls
Stand with your left foot on a sturdy chair or step. Have the weight of your choice in each hand. Push into left foot and lift to standing on the chair. Your right thigh is lifted while curling weights up toward your shoulders. Keep abs tight. Return to starting position. Do 20 reps. Switch sides. Rest 30 seconds. Repeat 3 times.
6. Peak Plank
Lie face down with toes tucked under. Forearms on the floor. Tighten abs. Raise hips to come to a low plank. While in plank position your body should form a straight line. Inhale while lifting hips. This will cause your body to form an inverted V. Pause. Slowly return to starting position. Do 10 reps. Rest for 30 seconds. Repeat 3 times.
Holiday Relaxation Stretches
These stretches help to put your mind and your body into relaxation mode and this is important during such a busy time of year! It also eases tired muscles, loosens tension in your neck, shoulders, back, hips and thighs, helps improve circulation and encourages proper breathing techniques. Try doing this pose before bed each night.
Sit on a mat with one hip touching the wall. Bend your knees. With help from your hands, turn and raise your legs up against the wall. Position your butt as close to the wall as is comfortable and possible. Lie back. Bring your arms to the floor overhead or out to the side. Palms turned up. Relax while breathing deeply and evenly for 5 to 10 minutes. If your legs begin to feel uncomfortable, bend your knees and slide your feet down the wall. You then can let your knees drop open.
Sit tall with legs opened wide and toes pointing up. Inhale and lift arms while keeping your shoulders down. Exhale and side-bend over left leg. Stay for 1 breath. Lift back up on the inhale with your arms raised. Exhale and side-bend over right leg. Stay for 1 breath. Lift back up on the inhale with your arms raised. Exhale and fold forward. Hold for 3 breaths. Inhale as your return to sitting tall with arms raised. Lower arms, bend knees, and bring feet together to form a diamond. Exhale as you round forward and down. Stay for 8-10 slow, deep breaths. Inhale as you slowly round back up.
HIIT Training 101 for Blasting Fat for the Holidays
Even if you’re a COMPLETE beginner you can introduce yourself to interval training workouts with 3-5 minutes and add 1-2 minutes each week.
You MUST respect the intensity factor involved in interval training and not do too much too soon or else you risk injury.
Here is a sample interval training workout on the step mill:
30 minutes of 1 minute intervals. I go HARD (80-90% intensity) for 1 minute and then SLOW (30-40% intensity) for a minute. That means 15 HARD intervals in total and this revs up your metabolic rate to burn calories for up to 36 hours after your workout is done!
If you’re a beginner you could start with a 6 minute workout. 1 minute hard and 1 minute easy and remember, 1 minute hard is YOUR hard.
Work at YOUR level of current fitness cardio level.
If you train smart and stay away from extra sugar treats, extra helpings and extra alcoholic beverages during the holidays your body will thank you!