Canada AM's fitness expert Libby Norris shares three exercises that will help you keep the pounds off this Christmas season. The details are below.
Circuit #1 - 10-20 minute
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Exercise
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Description
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Reps/Sets/Time
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Jump Squats
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With a short resistance band around ankles, jump feet out and in.
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20
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Standing leg presses
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With a short resistance band around ankles, press one leg back for 1 set; repeat with other leg.
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15-20 each leg
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Squats with side lat raises
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Holding light dumbbells, squat down and up; raise arms up and out to sides as you come up from the squat. Raise arms to shoulder level only.
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20
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Row with leg lift
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In a hinged (bentover) position, hold 1 or both dumbbells in the right hand; place the left foot on the paper plate or Glider. Row the hand up to the hip while extending the left foot back, then return to start position.
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20
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Mountain climbs
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Facing the floor in a plank or push up position, alternate bringing one knee in to the chest at at time in a running type motion. Option - have hands on a chair, step or bench to elevate upper body
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20 each leg
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Plank knee draws
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Facing the floor in a plank or push up position, pull one knee in toward the same elbow coming outside.
Option - cross knee to the opposite elbow
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20 total
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Instructions:
� Do each exercise for one set, then repeat circuit 2-3 times | ||
Circuit #2 - 20/20/20 workout
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Exercise
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Description
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Reps/Sets/Time
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Stairs
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Run up and down a flight of stairs
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20 sec
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Sliding lunges - 1 leg
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Holding light dumbbells and place a paper plate or Glider under the right foot. Slide the right foot back and in.
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20
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Stairs
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20 sec
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Squats with side lat raises
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Holding light dumbbells, squat down and up; raise arms up and out to sides as you come up from the squat. Raise arms to shoulder level only.
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20
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Stairs
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20 seconds
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Row with leg lift
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In a hinged (bentover) position, hold 1 or both dumbbells in the right hand; place the left foot on the paper plate or Glider. Row the hand up to the hip while extending the left foot back, then return to start position.
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20
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Stairs
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20 sec
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Stationary lunge with curl and press
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Start in a lunge position holding light dumbbells. Lunge down and lift - curling dumbbells up as you lift. Hold lift position and press overhead and down.
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Stairs
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20 sec
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Crunches or standing bend
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Crunches on the floor.
Option - stand in plie position holding one light dumbbell in the right hand with arms in a goal-post position. Bending from the waist lean to the right and back to centre.
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20
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Instructions:
� Do each exercise for one set, then repeat circuit.
� For the one-arm or one-leg exercises, change sides for the 2nd circuit to balance.
� Increase or decrease time as desired for stair climbing
� Options for stair climbing - jogging on the spot, skipping, run up and down one stair. | ||
Circuit #3 - When Time is really tight...4 minute fitness
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Exercise
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Description
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Reps/Sets/Time
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Squats
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Squat down and up in a quick but controlled motion
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20 sec |
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Burpees
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Squat down with hands on the floor; jump or walk feet out to a push up or plank position; jump or walk feet back in; stand or jump up.
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20 sec |
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Lunges
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Step forward with one foot, landing on heel first; drop back knee downward; keep front knee over heel. Push back to start position and alternate lunging steps.
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20 sec |
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Mountain climbs
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Facing the floor in a plank or push up position, alternate bringing one knee in to the chest at at time in a running type motion. Option - have hands on a chair, step or bench to elevate upper body.
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20 sec |
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Instructions:
Do each exercise for 20 seconds, rest for 10 seconds then move to the next.
2 Circuits = 4 minutes
3 Circuits = 6 minutes
4 Circuits = 8 minutes
workout from David Beckles, Dynamic Athletic Bodies
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