BY JAMIE DUVNJAK, CERTIFIED HEALTH COACH & NASM PERSONAL TRAINER
Do you dread squeezing into that holiday party dress? You don’t have to as long as you get your workout in order today! Incorporate the following exercises with your 30-45 minute cardio workout, 4-5 times a week, and you’ll see changes. Remember, diet is also key here. Ditch the processed foods and opt for more veggies, healthy fats and lean protein sources. Keep a food journal and stay focused! Don’t forget to drink water.
Perform the following exercises slow and with control:
1) Lunge to Squat with Dumbbells- 3 sets of 12-20 reps on each side
Step your right leg into a forward lunge, then go back to starting position, turn to your right and squat until your thighs are parallel with the ground. That is 1 repetition. After 12-20 repetitions, switch legs.
(No picture/video is available. I learned this from an instructor and don’t see the exact same exercise demonstration online).
2) Squat to Overhead Press to Calf Raise with Dumbbells- 3 sets of 12-20 reps
Feet should be shoulder width apart, then squat all of the way down with weights at your sides. Stand back up and perform a shoulder press. Lower the weights and then lift both calves. That is 1 repetition.
3) Renegade Rows with Dumbbells- 3 sets of 8-12 reps
Go into plank position while holding dumbbells. Complete a row on each arm. This requires a lot of balance. Start with light weights and get your form down correctly first. See picture here:
4) Knee to Opposite Elbow Plank- 3 sets of 12 reps on each side
5) Pushups (one foot lifted off ground, then switch)- 2 sets of as many as you can do
If you’d like for me to observe that you’re doing the exercises correctly or want me to put an individually-tailored program together for you, I’d be more than happy to. Visit me at Concord Fitness 19 and learn more about my training packages. Don’t wait until after the New Year to get in shape. Fit into that party dress now!
Share this with anyone you know who's looking to transform their body.
Happy Holidays!
Jamie
Do you dread squeezing into that holiday party dress? You don’t have to as long as you get your workout in order today! Incorporate the following exercises with your 30-45 minute cardio workout, 4-5 times a week, and you’ll see changes. Remember, diet is also key here. Ditch the processed foods and opt for more veggies, healthy fats and lean protein sources. Keep a food journal and stay focused! Don’t forget to drink water.
Perform the following exercises slow and with control:
1) Lunge to Squat with Dumbbells- 3 sets of 12-20 reps on each side
Step your right leg into a forward lunge, then go back to starting position, turn to your right and squat until your thighs are parallel with the ground. That is 1 repetition. After 12-20 repetitions, switch legs.
(No picture/video is available. I learned this from an instructor and don’t see the exact same exercise demonstration online).
2) Squat to Overhead Press to Calf Raise with Dumbbells- 3 sets of 12-20 reps
Feet should be shoulder width apart, then squat all of the way down with weights at your sides. Stand back up and perform a shoulder press. Lower the weights and then lift both calves. That is 1 repetition.
3) Renegade Rows with Dumbbells- 3 sets of 8-12 reps
Go into plank position while holding dumbbells. Complete a row on each arm. This requires a lot of balance. Start with light weights and get your form down correctly first. See picture here:
4) Knee to Opposite Elbow Plank- 3 sets of 12 reps on each side
5) Pushups (one foot lifted off ground, then switch)- 2 sets of as many as you can do
If you’d like for me to observe that you’re doing the exercises correctly or want me to put an individually-tailored program together for you, I’d be more than happy to. Visit me at Concord Fitness 19 and learn more about my training packages. Don’t wait until after the New Year to get in shape. Fit into that party dress now!
Share this with anyone you know who's looking to transform their body.
Happy Holidays!
Jamie
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