H.I.I.T THE HOLIDAYS WITH THE 12 DAYS OF FIT-MAS! 12 DAYS OF H.I.I.T WORKOUTS HEALTHY HOLIDAY RECIPES HEALTHY HOLIDAY TIPS & TRICKS

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1 H.I.I.T THE HOLIDAYS WITH THE 12 DAYS OF FIT-MAS! 12 DAYS OF H.I.I.T WORKOUTS HEALTHY HOLIDAY RECIPES HEALTHY HOLIDAY TIPS & TRICKS AZ.COM E -BOOK

2 WORKOUTS Day 1 : Cardio Basics Day 2: Strength Basics Day 3: Cardio Tabata Day 4: Booty Blast Day 5 : Cardio and Core Day 6: Strength Burnout Day 7: Ab Blast Day 8: Cardio EMOM Day 9: Upper Body Burn Day 10: Cardio AMRAP Day 11: Lower Body Burn Day 12: Burpee Party AZ..COM AZ@GMAIL.COM

3 HEALTHY HOLIDAY RECIPES Cucumber Christmas Bites Pomegranate Mojito Mocktail Harvest Cranberry Salad Peppermint Fudge Energy Bites HEALTHY HOLIDAY TIPS & TRICKS All of my favorite tips and tricks on how to enjoy the holidays while still sticking to your fitness and nutrition goals! AZ.COM

4 On the 1st Day of Christmas my true love gave to me... CARDIO OFFER BASICS 30 on/ 10 off x 4 30 minutes High Knees Mountain Climbers Tuck Jumps Burpees Front Back Hops Stance Switches Quick Lateral Hops Froggers Squat Jumps Plank Jack Lunge Jumps To insure proper form refer back to the "Form Check" guide. Do each move for 30 seconds. Rest for 10 seconds in between. Once you have completed each exercise rest for 1-2 minutes. Repeat for 4 rounds total. -None AZ.COM AZ@GMAIL.COM

5 On the 2nd Day of Christmas my true love gave to me... STRENGTH OFFER BASICS 45 on/10 off x 4 30 minutes Pulsing Squat Side Plank R/L (Alt. each round) Curl + Press Alt Step Back Lunge + Rotation Plank Hold Pushup Plank Row Vups To insure proper form refer back to the "Form Check" guide. To make it more challenging add weights to the pulsing squat and alt step back lunge + rotation. Do each move for 45 seconds. Rest for 10 seconds in between. Once you have completed each exercise rest for 1-2 minutes. Repeat for 4 rounds total. -Dumbbells (Curl + Press, Pushup Plank Row ) AZ.COM AZ@GMAIL.COM

6 On the 3rd Day of Christmas my true love gave to me... CARDIO OFFER TABATA Tabata x 6 (20 on/10 off x8) 25 Minutes 8 Mountain Climbers + 1 Tuck Jump Squat Jacks 8 Front back hops + 8 Quick Lat Hops Burpee Shoulder Press Speed Skaters Plank Jack + Knee Tuck High Knees 2 Plank Rows + 2 Froggers To insure proper form refer back to the "Form Check" guide. Do each move for 20 seconds with 10 seconds of rest. Once you have completed all 8 moves rest for 1-2 minutes. Repeat for 6 rounds total. -Dumbbells (Burpee Shoulder Press, 2 Plank Rows + 2 Froggers) AZ.COM AZ@GMAIL.COM

7 On the 4th Day of Christmas my true love gave to me... OFFER BOOTY BLAST 45 on/ 15 off x 4 32 Minutes Walking Band Squats Frog Pumps Pulsing Sumo Squat Lunge Jumps Banded Fire Hydrants Banded Glute Bridge Walking Lunge + Kickback Squat Jumps To insure proper form refer back to the "Form Check" guide. You can purchase mini bands from Perform Better or buy them at Target, Walmart, Dicks Etc.If you do not have access to a mini band all of those exercises can also be performed without one. Do each move for 45 seconds with 15 seconds of rest. Once you have completed each exercise rest for 1-2 minutes. Repeat for 4 rounds total. -Dumbbells (Pulsing Sumo Squat, Walking Lunge + Kickback) -Mini Bands (Walking Band Squats, Banded Fire Hydrants, Banded Glute Bridge) AZ.COM AZ@GMAIL.COM

8 On the 5th Day of Christmas my true love gave to me... CARDIO OFFER + CORE 40 Cardio/ 20 Core x 4 *Core Exercises: Leg Lift, Hollowbody, Toe Touch, Russian Twist* Drop Squats Mountain Climbers + Knee Swivel Wood Chop Jumps Fast Feet Bench Knee Drives Plank Jack Bench Toe Taps -Dumbbell (Wood chop jump) -Bench (Bench Knee Drives, Bench Toe Taps) 30 minutes To insure proper form refer back to the "Form Check" guide. If you do not have access to a bench you can also use a chair or a stair. Do the cardio move for 40 seconds, go directly into the first 20 second core move. Move on to the next cardio move for 40 seconds, go directly into the same 20 seconds core move. Repeat until you have completed each cardio move. You will end up doing the same core move 7 times. Rest for 1-2 minutes. Repeat for 4 rounds total. Change the core move each round. AZ.COM AZ@GMAIL.COM

9 On the 6th Day of Christmas my true love gave to me... OFFER STRENGTH BURNOUT 40 on/ 10 off x 4 1. Pushup Plank Walk + Spidi 2. Pulsing Lunge R/L (Alt. legs each round) 3. Curl + Press 4. Side Plank Hip Dip R/L (Alt. sides each round) 5. Single Leg Deadlift (Alt. legs each round.) 6. Bentover Row 7. Vups 8. Banded Squat -Dumbbells (Pulsing Lunge, Curl + Press, Single Leg Deadlift, Bentover Row) -Mini Bands (Banded Squat) 30 minutes To insure proper form refer back to the "Form Check" guide. If you do not have access to a mini band you can also do the banded squat without. You can also use a kettlebell for the deadlifts. Focus on one move at a time. Do it for 40 seconds with 10 seconds of rest. Repeat until you have done the same move 4 times. Rest for 1-2 minutes then repeat until you have completed all 8 exercises. AZ.COM AZ@GMAIL.COM

10 On the 7th Day of Christmas my true love gave to me... OFFER AB BLAST Tabata (20 on /10 off x 8) *1 minute sprint before each round* 20 second Toe Touch 10 second Plank Hold 20 second Leg Lift 10 second Plank hold x4 20 second Side Plank R 10 second Hollowbody 20 second Side Plank L 10 second Hollowbody x4 20 second Vups 10 second Russian Twist 20 second Alt. Toe Touch 10 second Russian Twist x4 Start with a 1 min sprint at the beginning of each round. Then do the first 20 second move then go directly into the 10 second move then go directly into the 2nd 20 second move and then go back to the 10 second move. Repeat for 4 rounds total. Rest for 1-2 minutes then repeat until you have completed all 3 rounds. -None 15 Minutes To insure proper form refer back to the "Form Check" guide. AZ.COM AZ@GMAIL.COM

11 On the 8th Day of Christmas my true love gave to me... CARDIO OFFER EMOM EMOM Ladder 10 Burpees 10 Mountain Climbers 9 Burpees 20 Mountain Climbers 8 Burpees 30 Mountain Climbers 7 Burpees 40 Mountain Climbers 6 Burpees 50 Mountain Climbers 5 Burpees 60 Mountain Climbers 4 Burpees 70 Mountain Climbers 3 Burpees 80 Mountain Climbers 2 Burpees 90 Mountain Climbers 1 Burpee 100 Mountain Climbers AZ.COM AZ@GMAIL.COM You will perform one exercise every minute on the minute (EMOM) for 20 minutes. On the odd minutes you will do Burpees. On the even minutes you will do Mountain Climbers. Burpees will reduce by 1 each round. Mountain Climbers will increase by 10 each round. The faster you go, the more rest you get. -None 20 Minutes To insure proper form refer back to the "Form Check" guide.

12 On the 9th Day of Christmas my true love gave to me... OFFER UPPER BODY BURN 35 on / 15 off x 5 Front + Side Curl Tricep Dips Pushup Rotation Reverse Fly Seated Arnold Press Finisher: 15 on/15 off x 1 Plyo Pushups Tricep Dip Hops Mountain Climbers Burpees -Dumbbells (Front + Side Curls, Reverse Fly, Seated Arnold Press) -Bench (Tricep Dips, Seated Arnold Press, Tricep Dip Hops.) 25 Minutes To insure proper form refer back to the "Form Check" guide. Do each move for 30 seconds. Rest for 10 seconds in between. Once you have completed each exercise rest for 1-2 minutes. Repeat for 4 rounds total. End with the finisher. Do each move for 15 seconds on and 15 seconds off. Work as hard as you can during the finisher. AZ.COM AZ@GMAIL.COM

13 On the 10th Day of Christmas my true love gave to me... CARDIO OFFER AMRAP 5 Minute AMRAP x4 *1 Min plank at the beginning of each round* 10 Plank Jack + Plyo Pushup 10 Lunge Jumps 10 Burpees 10 Squat Jumps 10 Mountain Climbers 25 Minutes To insure proper form refer back to the "Form Check" guide. AMRAP stands for "As Many Rounds As Possible" To challenge yourself, try to beat your reps each round. Start each round with a 60 second plank hold. Then put 5 minutes on the clock and do 10 reps of each exercise. Repeat as many times as you can in the 5 minutes. Rest for 1-2 minutes. Repeat until you have completed 4 rounds total. -None AZ.COM AZ@GMAIL.COM

14 On the 11th Day of Christmas my true love gave to me... OFFER LOWER BODY BURN 35 on/ 15 off x 5 Pulsing Band Squat Walking Lunge Single Leg Deadlift R/L (Alt 3 Reps) Calf Raise Banded Glute Raise Iso Hold Finisher: 15 on/15 off x 1 Drop Squats Lunge Jumps Stance Switches Squat Jump Turns -Dumbbells (Walking Lunge, Single Leg Deadlift, Calf Raise, Banded Glute Raise Iso Hold.) -Mini Band ( Pulsing Band Squat, Banded Glute Raise Iso Hold) 25 Minutes To insure proper form refer back to the "Form Check" guide. If you do not have a band available the banded exercises can be performed without them. Do each exercise for 35 seconds with 15 seconds of rest. Repeat until you have completed all 5 exercise. Rest for 1-2 minutes then repeat until you have completed 5 rounds total. End with the finisher. Do each move for 15 seconds on and 15 seconds off. Work as hard as you can during the finisher. AZ.COM AZ@GMAIL.COM

15 On the 12th Day of Christmas my true love gave to me... BURPEE OFFER PARTY 30 on/ 10 off x 4 Jumpstarts Burpees Jack w/ Front Over Head Press 1/2 Burpee Drop Squats Burpee Shoulder Press Front Back Hops Burpee "Box" Jump Bench Toe Taps Burpee + Tuck Jumps Squat Jump Turns 1/2 Burpee + Curl Do the first move for 30 seconds then rest for 10 seconds. Do the second move for 30 seconds then rest for 10 seconds. Repeat until you have completed each move 4 times. Rest for 1-2 minutes then repeat until you have completed all 6 rounds. -None 32 Minutes To insure proper form refer back to the "Form Check" guide. AZ.COM AZ@GMAIL.COM

16 FORM CHECK Below is a list of exercises that are written into your workouts. Next to each exercise is the time that you can find this exercise in the Form Check video. The link to the private video is located in your . It is always good to challenge yourself but keeping proper form is most important! If you have any further form questions feel free to me! Cardio Body Weight Exercises: Strength Body Weight Exercises: High Knees 0:24 Mountain Climbers 0:28 Tuck Jumps 0:32 Burpees 0:34 Front Back Hops 0:38 Stance Switches 0:42 Quick Lateral Hops 0:46 Froggers 0:48 Squat Jumps 0:54 Plank Jack 0:59 Lunge Jumps 1:04 8 Climbers + 1 Tuck 1:09 Squat Jacks 1:21 Speed Skaters 1:26 Plank Jack + Knee Tuck 1:30 Drop Squats 1:37 Mtn Climber + Knee Swivel 1:42 Fast Feet 1:47 Plyo Pushups 1:50 Squat Jump Turns 1:57 Jump Starts 2:03 1/2 Burpee 2:07 AZ.COM AZ@GMAIL.COM Pulsing Squat 2:12 Side Plank 2:16 Alt. Step back lunge + rotation 2:18 Plank Hold 2:25 Vups 2:29 Frog Pumps 2:37 Leg Lifts 2:48 Hollowbody 2:57 Toe Touch 3:01 Russian Twist 3:07 Pushup Plank Walk + Spidi 3:12 Side Plank Hip Dip 3:27 Pushup Rotation 3:34 Calf Raise 3:50

17 FORM CHECK CONTINUED Mini Band Exercises: Walking Bad Squats 3:57 Banded Fire Hydrants 4:06 Banded Glute Bridge 4:16 Banded Glute Raise +Iso Hold 4:29 Pulsing Band Squat 4:35 Bench Exercises: Bench Knee Drives 4:40 Bench Toe Taps 4:45 Tricep Dips 4:50 Tricep Dip Hops 4:57 Burpee "Box" Jump 5:03 Dumbbell Exercises: Curl + Press 5:17 Pushup Plank Row 5:24 Burpee Shoulder Press 5:35 2 Plank Rows + 2 Froggers 5:49 Pulsing Sumo Squat 6:01 Walking Lunge + Kickback 6:06 Wood Chop Jump 6:13 Pulsing lunge 6:19 Single Leg Deadlift 6:24 Bent over Row 6:29 Front + Side Curl 6:37 Reverse Fly 6:46 Seated Arnold Press 6:53 1/2 Burpee + Curl 7:02 AZ.COM AZ@GMAIL.COM

18 CUCUMBER CHRISTMAS BITES Ingredients 2 Cucumbers 12 Cherry tomatoes 4 oz. Plain Greek Yogurt 1 tbsp. Olive Oil Mayonnaise 3 tbsp. Bolthouse Farms Ranch Dressing 1 tbsp. Frozen or Fresh Dill ¼ tsp. Garlic Salt Black pepper for garnish Directions 1.Wash, peel and slice cucumber into half inch slices. 2.Remove the insides of cucumber with a 1/2 tsp spoon. 3.Combine yogurt, mayo and ranch. Mix until smooth. 4.Add in dill and garlic salt. Mix until combined. 5.Put about 3/4 tbsp into the center of each cucumber. 6.Cut cherry tomatoes in half and insert into the top of each cucumber. 7.Sprinkle with black pepper, serve and enjoy! Note: These can be prepared several hours prior. Store in fridge until ready to serve. AZ.COM AZ@GMAIL.COM

19 POMEGRANTE MOJITO MOCKTAIL Ingredients 1/2 Cup Stevia 1/2 Cup Water 4 Lime Wedges 10 Mint Leaves Ice 4 Ounces 100 % Pomegranate Juice 8 Ounces Club Soda Pomegranate Seeds Directions 1. In a small sauce pan, heat the water and stevia over high heat. Stir until the stevia dissolves and the mixture comes to a boil. Set aside and let it cool. 2. Place two lime wedges, five mint leaves and half of the simple syrup mixture in each glass. Muddle the ingredients together to infuse the flavors. Add in the ice and pomegranate seeds. Then, pour two ounces of pomegranate juice in each glass, followed by about four ounces of club soda. Stir well. 3. Garnish the tops of the drinks with extra mint and pomegranate seeds. Serve immediately and enjoy! AZ.COM AZ@GMAIL.COM

20 HARVEST CRANBERRY SALAD Ingredients 2 Large sweet potatoes, diced (about 800 grams) 1 Pound skinless chicken breast 1½ Cup whole cranberries ½ Cup halved pecans ¼ Cup packed parsley, roughed chopped 2 Tablespoons + 1 teaspoon avocado oil, divided 1 Teaspoon garlic powder ½ Teaspoon ginger ½ Teaspoon cinnamon pinch of red pepper flakes 3 Tbsp Bolthouse Farms dressing of choice Salt and Pepper to taste Directions 1.Preheat oven to 375 degrees Fahrenheit. Line baking sheets with parchment paper. Mix diced sweet potatoes with 2 tbsp avocado oil and salt & pepper. Place on baking sheets and roast for 30 minutes. 2.While the sweet potatoes bake, make the chicken. Mix garlic, ginger, cinnamon, red pepper flakes, and salt & pepper in a small bowl. Rub evenly over chicken. Heat a medium skillet over medium heat. Add 1 tsp avocado oil & let it get hot, about 30 seconds. Cook chicken breast until cooked through & no pink remains, about 20 minutes. Once it is done, remove from heat & let cool. Shred with either a fork or pull apart with your hands. 3. Mix all ingredients in a small bowl & Enjoy! AZ.COM AZ@GMAIL.COM

21 PEPPERMINT FUDGE ENERGY BITES Ingredients ½ Cup raw almonds ⅓ Cup pitted medjool dates (about 6) 1 Tablespoon cocoa powder ¾ Teaspoon vanilla extract ⅛ Teaspoon peppermint extract 1 Tablespoon coconut oil 1 Tablespoon mini dark chocolate chips ½ Cup crushed peppermint Directions 1.Put almonds in a food processor & chop. 2.Add the dates & blend well. 3.Add the cocoa powder, vanilla extract. peppermint extract, & coconut oil. Blend until starting to combine. Add a couple drops of water if needed to help it move. 4.Add the chocolate chips & pulse a few times to combine well. Don't pulverize the chocolate. 5.Take a heaping tsp of the mixture in your hand & roll into a ball. While it is still warm press into the peppermint. 6.Allow the finished bites to set in the fridge for 30 minutes then enjoy! AZ.COM AZ@GMAIL.COM

22 HEALTHY HOLIDAY TIPS & TRICKS 1. Workout each day in order to stay in a calorie deficit and avoid holiday weight gain. 2. Eat a high protein meal before you go to a party. This will keep you full and help avoid extra snacking. 3. Stick to meal times (breakfast, lunch and dinner) as much as possible. This will help avoid mindless eating and snacking throughout the day. 4. Eat slow and stop when you are 80 % full. In other words, stop when you are satisfied not when you are stuffed! 5. Bring your own healthy dish to the party so you can stay on track and share the love. 6. Always choose to snack on veggies instead of the high calorie and high sugar treats. 7. Drink water throughout the day. Besides the obvious hydration benefits this will also help keep you full throughout the day and help your body flush out toxins. 8. Use the "My Plate" guide to keep your portions in check. Your plate should be 1/2 veggies, 1/4 protein, 1/8 starchy carbs (potatoes, bread, rice etc.) and 1/8 healthy fats. 9. Plan ahead. If you know you will be out and about shopping or playing, bring some protein bars, almonds or other healthy snacks. 10. Keep healthy snacks at the office so you aren't tempted to eat all the treats and gifts coming in. 11.As always, focus on eating lean, clean and green as often as possible 12. Last but not least...eat THE COOKIE & ENJOY IT! Don't feel bad for living a little during the holidays! AZ.COM AZ@GMAIL.COM

23 I hope this guide was able to help you enjoy your holidays in a happy and healthy way! Thank you for always supporting me in my many endeavors. I hope you and your family have the happiest holidays and an even better New Year! With Love, Madison AZ.COM