Ultiqa Resort Group
By admin | January 8, 2016
The Christmas holiday season is a notorious period when food takes centre stage in the lives of most of us. Since there’s no shortage of high-calorie, seasonal comfort foods, the holidays often break the resolve of those who usually watch what they eat. This often results in weight gain, which means the holiday season really is the time of year when you’re most likely to put on the most extra weight. If you don’t get rid of it, this weight gain will pile up as the years go by.
So what does it take to burn off those extra calories?
The bodyweight program below is a perfect workout for all fitness levels. Simplicity at its best, it can help rev up your metabolism and keep you from putting on too much extra weight over the holidays. You can do this just about anywhere, as you do not need any kind of equipment. If you’re short on time, you can break it up and do one round of exercises at different times of the day.
The Bodyweight Program
The bodyweight program consists of doing 10 repetitions each of 8 different exercises – this is one round. Each full round of exercises is then repeated 10 times. Start out doing one round and as you gain strength and endurance, keep adding another round, until you eventually get to 10 complete rounds. One complete round of exercises (10 x 8 = 80 repetitions):
- Prisoner Squat Jumps
- Jumping Lunge
- Squats with Support
- Single-Leg Row
- Hip-Thigh Raise
- Press and Twist
- Forearm Push-up
- Side Plank
See the image below
Prisoner Squat Jumps:
- Place feet hip-width apart and hands behind your head.
- Squat back so that your knees do not go over your feet.
- From your squat, jump up, and then smoothly land back down into your squat.
- Lunge with one leg in front (never let your front knee go over your foot).
- At the bottom of your lunge, jump up and land in a lunge with the opposite leg in front.
- Land softly and try to make it a continuous motion.
Squats with support:
- Stand with your back against a surface that you can slide down.
- Place feet hip-width apart and far enough away from the surface so that your bent knees will form a 90 degree angle and not go over your feet.
- Slide down into a squat (90 degree angle).
- Hold for 10 seconds and then slide back up.
- Standing tall with your feet shoulder-width apart and knees slightly bent.
- Lean forward at your waist and lift the opposite leg until you form a T with your body.
- Reach both hands down towards the ground and then contract your back and open them out wide.
- Pause, and then lower your arms and leg to the starting position.
- Repeat 10x on one leg, then change legs and do 10x on the other leg.
- Lie on your back with your right knee bent and your left leg extended, and your arms on the floor (palms up, at shoulder level).
- Start with your hips about 10cm off the floor.
- Raise your hips to form a straight line from your shoulders to your left foot.
- Hold for 2 counts, then return to start. That’s 1 repetition. Do 10 repetitions on each side.
- To make it harder, cross your arms over your chest.
Press and Twist
- Lay flat on your back, arms by your side and legs straight.
- Lift you head, shoulders and legs (straight) off the floor (position 1).
- Crunch up your head and shoulders and twist opposite elbow to opposite knee.
- Return to position 1 and repeat on the other side. That’s 1 repetition.
Forearm Push-up/Basic Plank
- Hold your elbows directly under your shoulders and place your wrists in line with your elbows.
- Push your body up into plank position and hold your chin close to your neck (like you’re holding an egg between your chin and your throat).
- In this position, brace your abdominals—contract them like expecting a punch in your stomach, squeeze your gluteal (tailbone) and thigh muscles simultaneously.
- Hold for 30 seconds. Rest for 30 seconds and repeat.
- Start by lying down on your right side with lower leg bent.
- Raise yourself up on your right forearm; your body should form a straight, diagonal line from head to toe.
- Your hips and upper knee should be off the floor. You can rest your left hand on the floor in front of you for support, on your hip, or behind your head.
- Brace your abs and hold for 30 seconds, then return to start. Do 10 repetitions on each side.