Welcome to December everyone. Let’s keep the momentum up through the New Year. If you let it slide after Thanksgiving, it’s time to build it back up again.

Today’s workout is going to focus a lot of core exercises. These core exercises won’t just work your abs – they’ll work you back as well. Like the previous Workout posts, you’ll cycle through each workout three times. Quick note to all the ladies out there: if you’ve recently had a baby (say, in the last two or three months), do planks instead of the ab exercises in the set three. You body may need a little more time to repair.

Combo Sets: There are three sets of combinations. Take no rest in between these are they’re meant to be done in succession, keeping your heart rate higher! Ideally, you’ll be wrapped up in less than 45 minutes.

A couple of the exercises are going old school, and may be somewhat reminiscent of high school gym class.

Start with a 5 to 10 minute warm up
Jump on the treadmill, elliptical, walk the stairs or do some easy lunges.

Combo Set 1:

  • 30 Jumping Jacks

Kick it off with this classic…get moving!

  • 30 High Knees

Like jogging in place, but pulling your knees as close to your chest as possible.

  • 20 Prone Single Leg Drops

Lying flat on your back, place your hands (palms down) under your bottom, bring your legs up vertically. Your body should be at a right angle. Now slowly drop one leg down, tapping your heal on the floor, and alternate legs. If this feels too easy, place your hands on the floor at your side. If it feels too difficult, don’t drop your leg down as far.

(Rest 1 Minute and repeat x 3)

Combo Set 2:

  • 15 Burpees (aka Squat Thrust)

Another classic, start standing feet shoulder-width apart, drop down to squat, then push up position, kicking your legs out. Pull your legs back in (looks like you’re back to a squatting position), jump up and land with your feet planted. If this feels too easy, add another ten.

  • 60 Second Wall Squat

Drop down into seated position against any wall and hold. Make sure your knees are NOT over your toes, and that you keep your knees in line with your hips. In other words, don’t let your knees come together. Concentrate on keeping your shoulder blades against the wall, and abs in. Too easy? Add 15 more seconds.

  • 30 Second Superman

Lie face down on the floor. Extend your arms out in a V in front of you. Keep your nose pointed down to the ground (don’t look up!). Raise your arms and legs at the same time. Squeeze your bottom and try to reach with your arms and legs are far as your can. Feels too easy? Add 15 seconds. Feels too difficult? Instead of extending your arms in front of you, bring them to your side and out slightly.

(Rest 1 Minute and repeat x 3)


Combo Set 3:

  • 30 Horizontal Arm Alternating Lunge

A slight variation of a regular alternating lunge, start in a standing position, feet should width apart. Extend your arms out to your side horizontally. Pull your shoulder blades back and down. Keep your belly button pulled into your spine and begin going into your alternating lunges. HOLD your arms in this position for the full 30 repetitions, reaching to the side. Drop your knee about three inches from the ground with each rep. Feels too easy? At 16 lunges. Feels too difficult, drop it down to 24, but keep your arms out.

  • 40 Body Weight Squats

Stand with your feel shoulder width apart, cross your arms, with hands holding the opposite shoulder. Begin your squats. Form is really important here, so make sure that your shoulders aren’t reaching forward, rather pull them back. Also, don’t let your knees collapse in – keep them in line with your toes. Feels too easy? Add 20. Feels too difficult? Dig down and finish the full 40!

  • 30 Crossover Crunch

Start in a prone position, lying on your back. bend your knees and plant your heels into the ground. Put your hands behind your head, elbows out to the side. Crunch up and over, directing your elbow toward the opposite knee. Alternate. DO NOT pull your head up with your hands, rather, make your body do the work. Avoid pulling your chin into your chest. Too easy? Lift your heels off the ground two inches. too difficult? Again, this will only make you stronger!

(Rest 1 Minute and repeat x 3)

HAVE A GREAT WEEKEND!!

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