'Tis the Season - A Week of Workouts

It is so easy to get off track with working out during the holiday season. It is so busy and a lot of times you are either traveling or have company in town. Not to mention all of the delicious tempting food! I know that I’ve been not quite as good about fitting in workouts the past few weeks. My hubby set up this simple weekly workout schedule and I thought I would share! The New Year is almost here and with it all of those resolutions so hopefully this will be helpful in jump starting some of those fitness goals. This week has five workouts and two days off. You can do these workouts at a gym or modify them to do them at home / wherever you are staying. Try and eat a high protein snack or have a protein shake within thirty minutes of finishing your workout.

Day 1 - Lower body

Air squats, 4 sets of 15 with 1min of rest between sets #

Stationary lunges, 10 each leg #

Step ups, 2 sets of 10 each leg with 1 min rest between sets #

Wall sits, 3 set at 15 sec with 45 sec between sets

Toe touches, 20 slow and controlled

Hip thrusters, 3 sets of 10 with 30 sec rest between *

*Squeeze at the top of each rep 

#Stop an inch before lock out to keep tension

Day 2 - Upper body 

(If you don’t have access to a gym try using equally weighted objects around the house such as cans or water bottles.)

Shoulder rotations, 50 forward 50 backwards

Modified pushups, 25 reps

Shoulder presses, 3 sets of 10 with 30sec rest between each set *

Rear deltoid flies, 4 sets of 15 with 45 sec rest between sets  *

Bent over rows, 4 set 15 with 45 sec rest between sets *

*squeeze at the top off each rep

Day 3 - Cardio 

(I find it is best for fat burning if you do your cardio first thing in the morning, prior to eating anything.)

10 min, stair master

10 min bike

10 min elliptical

Day 4 - Abs

20 crunches

20 heel touches

10 leg lifts

20 crunches

Day 5 - Options

Day 1 again (If motivated)

30 min walk (feeling sluggish)

Thanks for checking in! - KK

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