Happy holidays! It is Christmas week and I could not be more excited to go to Michigan this weekend to see family and friends! As some of you know, I got my NASM personal training certification this year and am passionate about fitness and teaching others how to work out in order to achieve results. I wanted to share some of my favorite upper and lower body moves along with two core blasts that can be mixed into a longer workout or done separately if you don’t have much time. Make sure to keep prioritizing your health and fitness during the holidays with these quick and easy moves!
Upper body: 10-12 reps, 4 sets
- Overhead press: hold a barbell at chest level while standing and push it straight up overhead before returning it down to you chest. Try not to arch your back or lean forward as you extend the barbell.
- One-arm row on bench: using a kettlebell start in a split stance with one arm on a bench and your other arm holding a kettlebell. Extend the leg on the side you are holding the kettlebell back behind you. Keep your back flat and pull the kettlebell up towards your body and lower it back down while keeping your shoulder blades low and contracted.
- Core 1 (see below)
- Push-ups: start in a standard push up position with your back flat and your head in line. Lower down towards the ground until you are just slightly above the ground and drive back up with a big exhale. Try a couple in a full push-up before dropping onto your knees or putting your arms onto a bench.
Lower body: 10-12 reps, 4 sets
- Deadlifts with kettlebell: place a kettlebell on the ground, lowering down to grab it while hinging at the hips and keeping your back straight. Power through your legs to stand up straight with the kettlebell hanging towards the ground. Repeat the motion, slowly lowering down and powering up.
- Single leg lunges with barbell: hold a barbell across the top of your shoulders. Lower down into a lunge and come back up with your feet together before stepping forward into a lunge on the other side.
- Core 2 (see below)
- Mountain climbers: start in a plan position with your back straight and body in line. Draw your leg in towards your chest. As you push it back into the starting position, bring in your other leg. Alternative legs increasing the speed if you are able to.
- Forearm plank hold: hold a plank position on your forearms for one minute, keeping your whole body in line. If one minute is too much, hold for 20 seconds and take a 10 second break and repeat three times.
- 30 second side plank hold: hold a side plank position on your forearm for 30 seconds, making sure to keep your body in line and not letting your lower body drop down.
- Walking plank: start in a push up position with your back straight in a plank. Lower down onto one forearm and then the other. Push up off the first forearm that was lowered back into a fully extended push up position, raising the other arm. Repeat for 30 seconds alternating arms (down, down, up, up pattern).
- Russian twist: sit on the ground holding a medicine ball in the middle of your body. Lift your legs slightly off of the ground and begin twisting side to side, ensuring you are fully rotating your body and keeping your core braced inward.
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