The Holidays can often be tough for workouts and nutrition. If you are like most of the people I know, I bet you had a few too many treats during the holidays and may be planning to treat yourself again on New Years. This is also a time where many people do not want to leave their home or go outside. For these reason I would like to provide you with a quick and easy 20 minute workout. This workout will ramp up your metabolic rate in order to help burn off all of the extra calories you have taken in. That’s not even the best part. This is a workout that you can do anywhere. Whether you are in at home in your living room, at a hotel, or stuck at an airport you can do this workout.
The Workout
First take a few minutes to warm up. Do a few stretches and some lunges, push-ups, or any other simple exercises to get your blood flowing. In this workout you will have 4 exercises that you will do for 30 seconds each with a 30 second active rest in between. The rotation of these exercises will be completed 4 times. The workout can be seen below.
Burpees-30 seconds
March in Place (active rest)-30 seconds
Mt. Climber- 30 seconds
March in Place (active rest)-30 seconds
Drop Squat- 30 seconds
March in Place (active rest)-30 seconds
Spiderman Push-up- 30 seconds
March in Place (active rest)-30 seconds
Repeat 4 times
Explanation of Exercises
Burpee
Step 1) Squat down
Step 2) Place your hands on the floor
Step 3) Kick your feet back so that you are in push-up position (Keep your core tight)
Step 4) Jump your feet back up by your hands
Step 5) Stand Up
Mt. Climber
Step 1) Start in push-up position
Step 2) Bring one knee up to your chest without touching the floor
Step 3) Place that foot back on the floor in push-up position
Step 4) Repeat with other foot
(Make sure to keep your back flat and your core tight)
Drop Squat
Step 1) Start standing tall with your feet together
Step 2) Hop out to the sides with both feet
Step3) As your feet land drop down into a squat
Step 4) Once your are at the bottom of the squat explode up and jump returning to the starting position
Spiderman Push-up
Step 1) Start in push-up position
Step 2) Bring the knee of one foot up the elbow of that same side.
Step 3) As you do step 3 lower yourself into a push-up
Step 4) Raise up from the push-up and replace your foot back to the starting position
Step 5) Repeat with the other leg
This workout should get your heart rate up, increasing your total caloric expenditures. I hope you all enjoy it. Have a safe and Happy New Year!
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