Lean in 2016
The holidays are busy and when you’re busy, getting to the gym and staying lean can be a losing battle! Well, here is a winning full body workout that you can complete 2-3x this week on alternating days. It is quick, challenging and will make it very possible to get an amazing workout in your own neighborhood and home! No equipment is needed to complete this routine. It is best to start this routine with the Cardio portion and then go indoors for the Exercise portion.
Hill repeats are challenging and will burn a ton of calories very quickly. Take a moment to scope out your neighborhood and find a steep hill. Start with a warm-up with some straight leg kicks, side shuffles and butt kickers. When you feel like your heart rate is up, you can start your first climb. Go slowly for the first round to ease into the hills. Then either walk or jog back to the bottom of the hill. For each consecutive hill, the goal is to feel breathless by the time you reach the top. You can walk, jog or sprint. The number of repeats will depend on how long and steep your hill is but do them for 20 minutes.
Complete the following three exercises for 20 seconds as hard as you can, rest 10 seconds and then repeat the exercise 8 times for a total 4 minute set. 4 minutes x 3 exercises = 12 minutes of a heart pumping, muscle blast!
Exercise #1: Push-Ups
Start with your hands wider than shoulder width apart and in line with your chest. Keep your core engaged by lightly contracting your abdominals. Slowly lower your chest and hips to the ground. At the bottom of your push-up you should have about a 90-degree angle at the elbow joint and your chest and hips should stay off the ground. From there, push yourself back up to the starting position. Do as many repetitions as possible for 20 seconds and then rest for 10 seconds, repeat 8 times! *Advanced option, do the push-up on your toes.*
Exercise #2: Body Weight Squats
Start with your feet a little wider than hip width apart. Set your posture by lightly contracting your abdominal muscles and then squat down like you are trying to sit in a chair. Squat as low as you can while keeping your heels on the ground as you lower your hips back and keep your kneecaps in line with your toes. As you stand back up keep your posture in check and your glute muscles tight. Do as many repetitions as possible for 20 seconds and then rest for 10 seconds, repeat 8 times! *Advanced option, add a hop at the top of the squat.*
Exercise #3: Bridge
Start on your back with both knees bent and your feet in line with your hips. Lightly brace your core by tightening your abs, tighten your glute muscles and lift your hips off the ground, pause for a moment at the top and then relax back down to the ground. Be sure not to arch your back and try to keep your knees in line with your hips and ankles. Do as many repetitions as possible for 20 seconds and then rest for 10 seconds, repeat 8 times! *Advanced option, do one leg at a time.*
When we are dehydrated, our body thinks that we are hungry and we end up snacking or eating larger meals throughout the day. Drink at least 8-10 glasses of water each day and watch your body transform and your health improve.
Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for over 25 years and has received numerous industry awards including International Personal Trainer and Fitness Presenter of the Year. She is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs. She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson. She can be reached at www.nwPersonalTraining.com or www.ShapeupwithSherri.com
Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started. Contact 360.574.7292 for more details.