Most people during this time of the year are on the go. So what do you do if you aren’t at home for the holidays ; or you just can’t seem to make it into the gym for your routine? Use this great workout in your hotel or house (or even your parent’s house). Keep those holiday pounds from weighing you down.
* Each exercise should be performed 12 – 15 repetitions, with a total of 2-3 sets.
Chair Dips
“Set up: Sit on the edge of a sturdy chair with your hands under your body, parallel with your legs, fingers curling over the edge of the chair. Feet should be out in front of you, and a barbell or weight plate balanced between your thighs.
Step 1. Slide your bottom off the chair and support your weight with the palms of your hands. Keep your back straight and look straight ahead.
Step 2. Slowly lower your body until your elbows bend at right angles. Be sure to keep your bottom close to the edge of the chair. Elbows should bend toward the back of the chair as you descend.
Step 3. Slowly raise your body back up to starting position with arms returning to straight, but not locked, position. (credit)”
Push -Ups
“1.) Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.
2.) Keep your legs straight and your toes tucked under your feet.
3.) Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. (credit)”
Chair Squats
“1. Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.
2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.
3. Keep the knees behind the toes as you sit down on the chair for a few seconds.
4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.
5. Fully extend the legs until you’re back to standing position.
6. Repeat this for 1-3 sets of 10-16 repetitions.
7. To progress, squat down until you’re just hovering over the chair, but not sitting all the way down.
8. Always keep the knees in line with the toes!(credit)”
Wall Sits
“1. Stand in front of a wall (about 2 feet in front of it) and lean against it.
2. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 20-60 seconds.
3. Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.
4. To add intensity, hold weights or squeeze a ball between the knees (credit).”
Walking Lunges
- “Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
- Hold weights in each hand (or place a barbell behind the neck) for added intensity.
- Bend the knees and lower the back knee towards the floor, keeping the front heel down and the knee directly over the center of the foot.
- Keep the torso straight and abs in as you push through the front heel and back to starting position.
- Don’t lock the knees at the top of the movement.
- Perform 1-3 sets of 10-16 reps according to your fitness level and goals. (credit).”
Remember, you don’t have to do all of these exercises at the same time. If you lack time, then just do one or two. You can do the others throughout the day. If these exercises are too easy for you then grab a niece or nephew and use them as etxra weight! They’ll enjoy it and you’ll get a great workout at the same time!
Happy Hoildays,
Adria Ali
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