Hectic Holiday Circuit
What you need:
Moderate weight dumbbells and a timer
How do it:
After a 5 minute dynamic full body warm-up, perform each exercise for 1 minute. Move to next exercise with little to no rest. Repeat circuit 3 to 4 times with 1 to 2 minute rest between rounds. Cool down & stretch!
Hide the Gifts It's as if you are leaning and reaching to place a gift on a low shelf....Perform alternating Single Leg RDL with reach
Chop the Wood Hold one dumbbell with both hands and perform a high to low wood chop. Switch sides after 30 seconds.
Drink the Coffee Pick up both dumbbells, hold a wall sit while doing alternating hammer curls.
Climb the Ladder Think high knees with alternating reaches to the ceiling. Right arm up, left knee up then left arm up, right knee up. Do slow with full range of motion or go for speed!
Top the Tree Pick up both dumbbells again. Perform a squat with weights near shoulders and as you return to standing, press one weight up overhead to full extension of arm. Back into squat, push other weight overhead. Repeat.
Around the World Front lunge, lateral lunge, reverse lunge. Switch legs. Repeat for time. Hold a dumbbell in each hand for little more challenge.
The Home Alone Workout
Sometimes a quick themed at-home workout is all you need to reignite your motivation mojo through the holiday season!
A task each day for 12 days is totally do-able, right?
Practice belly (diaphragmatic) breathing for at least one minute.
Many of us hold tension in our upper bodies and don’t even realize how shallow we breathe. Lie on your back with your knees bent and feet on the floor. Place one hand on your chest and one on your stomach. Breathe in deeply though your nose. You should feel your stomach rise before your chest. Feel your rib cage expand. Exhale. Set a timer for one minute and repeat. You will be amazed at how great you feel when you are done!
Drink two 8 to 12 oz glasses of water within the first two hours of getting up. As you sleep, you lose water via respiration and through your skin. You need to replace it! It is a great habit to develop and puts you on track for better hydration. Cheers!
Write down three things you are grateful for right now. 💕
Practicing gratitude has been shown to improve physical and psychological health, opens the door to more relationships, and increases mental strength.
It's okay to be general and include family, health, and home. However, it can be even more powerful to tune into what you are specifically grateful for in THIS moment.
Aim for 2 to 4 servings of veggies today! 🥦🥕🌶🥒 I know it can be tough if you aren’t a fan. What’s on your plate?
Make a list of your top priorities (no more than 5) for tomorrow morning before going to sleep. Writing this down can lessen anxiety you may have about all you need to do leading to a more restful night's sleep. AND it makes for a more productive morning! ✔️✔️
Unless you regularly go to classes that incorporate it, you may not get balance exercises in your weekly routine. It is important to occasionally challenge your balance. Try this: Balance on your right leg. Bring your left knee up waist high.
Extend arms out to side (like an airplane ✈️) Perform arm circles forward for a count of eight. Repeat in the other direction.
How was your balance? 👍 Now try it on the other side. ✔️ Too easy? Try it again but close your eyes!