HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY

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Drusilla Cummings
5 years ago
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1 4 WEEK HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY

2 FOREWORD Pressed for time this holiday season? Don t skip the gym! I have workouts that will keep you fit year-round. These workouts combine strength-training exercises with bursts of cardio for a fully comprehensive program. No long hours on the treadmill here! I ve set up the sample calendar with 3-4 days a week of workouts. Of course, if time allows and you want to add a day or two, that s great. Just make sure there is one full rest day each week. If fat loss is your goal, be sure to add minutes of cardio for best results. If you re looking to maintain your fit lifestyle through the hectic holiday season, then you can ease up on cardio and stick to 3-5 days a week of these workouts. *Note: If injuries or limited space prevent you from doing some of the exercises, that s ok. I ve provided substitute exercises. TABLE OF CONTENTS: Workouts (3): No machines are needed. Workouts Circuits (4) Total Body Tune-Up Workouts (2) plus (1) cardio-only workout. *These workouts are designed for when you re too busy to get to the gym but still want to make time for your fitness. Abs and Calves Workouts. SAMPLE CALENDAR Circuit #1 Workout #1 Circuit # 2 Total Body Tune-up #1 Workout #2 Circuit #3 Workout #3 Circuit #4 Total Body Tune-up #2 Workout #1 workout #1 Circuit #2 Workout #2 Circuit #3 Workout #3 Total Body Tune-Up #2 Circuit #4 Workout #1 NYE Workout! Total body tune up #1 to finish 2015 strong!

LEG DAY DAY 1 DAY 2 DAY 3 Super Set 1: 3-4 sets Jump squats 15 Reverse lunges with dumbbells or barbell- 12 /leg, then switch Super Set 2: 3-4 sets Sumo deadlifts, 8 Jump rope, 30-60 Super Set 3: 3-4

3 LEG DAY DAY 1 DAY 2 DAY 3 Super Set 1: 3-4 sets Jump squats 15 Reverse lunges with dumbbells or barbell- 12 /leg, then switch Super Set 2: 3-4 sets Sumo deadlifts, 8 Jump rope, Super Set 3: 3-4 sets Lateral lunges w/ dumbbell or barbell, 12 /leg, then switch Step-ups w/ dumbbells or barbell, 12 /leg, then switch Super Set 4: 3-4 sets Jump rope 1 min Kettle bell swings (wide stance, squat low) Warm-up: 2 minutes jump rope, 15 jump squats Super Set 1: 4 sets Squats w/ barbell (dumbbells are also OK), 12 Plank jacks (Plank on forearms, keeping abs/butt tight), 30 Super Set 2: 4 sets Bulgarian Split squat w/ barbell or dumbbell (One-legged squat with rear-foot elevated on a box or bench), 12 /leg, then switch High knees in place for 30 Super Set 3: 4 sets Walking lunges (with barbell or dumbbell for additional resistance), 30 Lateral shuffles (10 to the right, 10 to the left, repeat 3x for 1 set) Super Set 4: 4 sets Single Leg Deadlifts (hold one dumbbell in the hand of the side you re working), 10 /leg, switch burpees Super Set 5: 2-3 sets Barbell hip thrusters (barbell across your hips, push weight through heels), 12 End workout with 10 minutes walking on the treadmill (incline at least 10), or walk on the step mill for 10 minutes, moderate intensity *** Set 1: 4 sets Walking lunges w/ barbell or dumbbells, 30 Lateral shuffles (going wide and low), 30 Set 2: 4 sets Pulsing lunges (Pulse for one count when you reach the bottom of the movement), 12 /leg, then switch Reverse lunges off of an elevated step with a kick: (holding onto dumbbells or barbell, step onto a platform approx inches high, perform a reverse lunge and as you stand up, kick out to one side) Repeat on 1 side for 12-15, then switch sides Set 3: 4 sets Wide stance squats (shoulder width or slightly wider). Dumbbells or barbell, 12 Plank up downs, 30 Set 4: 4 sets Tuck jumps, 15 Kettle Bell Swings, 15 Set 5: Lower body burnout! 2-3 sets at end of the workout Step-ups onto bench w/ barbell or dumbbells Box jumps, 12 (if no box is available or you are unable to complete because of injuries, perform 12 hip width jump squats)

UPPER BODY CIRCUIT Workout is divided up into 2 circuits. Perform all sets of one circuit before going onto circuit 2. Each exercise is to be performed back-to-back, until 1 full circuit is complete.

4 UPPER BODY CIRCUIT Workout is divided up into 2 circuits. Perform all sets of one circuit before going onto circuit 2. Each exercise is to be performed back-to-back, until 1 full circuit is complete. That is one set. Rest briefly (up to 1 min), and then repeat for another full circuit until all sets are complete. DAY 1 DAY 2 DAY 3 DAY 4 Circuit 1: 4 sets Circuit 1: 4 sets Circuit 1: 4 sets Circuit 1: Bent over barbell row (underhand grip), 12 Decline push-ups (feet on flat bench, hands on the ground), Jump rope 30 Standing military DB press, 12 Plank up/downs, 30 Circuit 2: 4 sets Bench press with dumbbells, 12 Dumbbell plank to row (holding onto DBs in plank position, perform a row with right arm. Lower arm and then switch to other side, alternating between the two sides, 12 /side Standing hammer curl, 12 Bent over Rear Delt Fly, 12 Mountain climbers w/ oblique twist (opposite knee to opposite elbow), 30 sec Push-ups, as many as you can Lat pulldowns, 12 DB bench press, 12 Overhead DB tricep press, 12 Standing DB bicep curl, 12 Circuit 2: 4 sets DB plank hold to tricep kickback, alternating arms. (While in plank position, perform a tricep kickback with 1 arm and then switch to the other) 12, each side Narrow grip bent over barbell row, 12 (overhand grip) Plank up/downs, 30 sec DB bicep curl and shoulder press combo: bicep curl to shoulder press and repeat, 12 (1 curl and 1 press = 1 rep) Note that on all of the incline exercises listed below, you can substitute a bench and use an exercise ball if you are doing this workout at home. Standing DB shoulder press down to burpee (holding dumbbells at all times), 12 Incline bicep curls, 15 Jump rope 30 Incline chest press, 15 Incline skull crushers, 15 Circuit 2: 5 sets Lateral raises w/ dumbbell, 12 /set Bent over dumbbell row, 12 /side, then switch sides Burpees, 15 DB pullover, 12 Push-ups onto a bench (hands on the bench in push-up position), 15 Tricep Dips off of bench, 15 Plank up/downs, 30 Circuit 2: Plank punches with dumbbells, 12 /arm (get into plank position with light dumbbells, then extend arm out in front to a punch motion, alternating arms for 12 /arm. Maintain plank position entire time. If elevated plank position is too difficult, drop to knees to finish the set) Underhand grip lat pulldown, 12 Mountain climbers, 30 Dumbbell lateral to front raise combo: 1 rep lateral raise alternating with 1 rep front raise (repeat for 12, you ll need to lighten up on the weight a bit more than usual on this one)

TOTAL BODY TUNE-UP Total Body Tune-Ups are included for users who choose an additional day to workout. These workouts can be done at home, with minimal equipment.

5 TOTAL BODY TUNE-UP Total Body Tune-Ups are included for users who choose an additional day to workout. These workouts can be done at home, with minimal equipment. All you ll need is a set of dumbbells, a jump rope, a bench or chair, and an open space! DAY 1 Warm-up: Jump rope, 1 min, 10 jump squats, jump rope 1 min, then go into CIRCUIT 1 Circuit 1: 3 sets Mt climbers, 30 (keep abs in tight) Plank holds, 15 sec middle, 10 sec right, then 10 sec left Overhead tricep press w/ dumbbell, 15 Frog leaps 10 (feet wide apart, squat low and tap the ground real quick with your hands. Frog leap forward. You can turn around and leap back/forth if not enough room) Plié squats, 15 Jump rope 30 Circuit 2: 3 sets Plank up/downs, 30 (keep abs in tight) Bicep curl to shoulder press, 15 of each curl/press Plank punches, alternating arms (keep abs tight. Do these with or without weight) Side lunges with forward press/punch (as you lunge out to the side, press dumbbells forward. Light weight is fine, the goal is to get as many body parts moving as possible!) on one side, then switch to the other side Push up to Shoulder Tap (Perform one full push up, and while maintaining a strong core, bring your right arm to tap your left shoulder. Then, opposite side. 1 push up + 2 taps = 1 rep, burpees DAY 2 Warm-up, 20 jumping jacks, 15 bodyweight squats, 20 jumping jacks, 1 min jump rope Circuit 1: 3-4 sets Perform one set of each exercise, back-to-back with limited rest for one full set of the circuit. Rest briefly (1-2 min) between sets. Step-ups onto the bench, 15 /leg Bent over row w/ dumbbells (you can do both sides at the same time if you d like) Squats with shoulder press (squat down, and as you stand up perform the shoulder press up), 15 Circuit 2: 3-4 sets Jump squats (feet wide apart), Deadlifts, 15 Incline bench press (you can use exercise ball if you don t have a bench), Bicep curls (barbell or dumbbells) Plank up/downs, 30

6 ABS (select 3 exercises from below), 3-4 sets per exercise, 3x a week Reverse crunches (on decline bench preferably), /set Hanging knee raises, Bicycle crunches, go for a full minute On exercise ball: Ball knee tucks or pike ups, On TRX: knee tucks using TRX straps for your feet, hands in plank position, On TRX: Mt climbers, 30 sec Plank holds, 30 sec Side plank holds, 30 sec (either on forearms or fully extended plank) CALVES (2 times a week) Alternate between these exercises each week Standing calf raises, 3 sets, Seated Calf raises, 3 sets, Calf raises on leg press, 3 sets, 20

TRAINING PLAN FOR FEMALE FITNESS

TRAINING PLAN FOR FEMALE FITNESS We ve built a 30 day challenge built with all elements to help you get the results you re looking for. A program that s all inclusive of daily workouts, nutrition plans,