Blast Those Holiday Calories

Hey all,

Hope you are doing well and staying on track with those goals, even with all the yummy holiday food around. I know it can be difficult, but remember you are not alone, we are all right there with you! Keep it up and stay strong. In honor of this wonderful holiday season, here is a workout you can do anywhere all you need is a resistance band! I also want to mention that whenever you are exercising you want to make sure you properly warm up to prevent injury. A Dynamic warm up is best.

Equipment:
Resistance band
Matt (if you would like)
Bench, Chair, or Steady Surface

The Workout: 

25 on each arm Tri-pod pop outs

• You will begin in a Single arm plank
• Next, either walk both feet forward or hop into a squat (your anchor arm will stay connected with the ground) 
• Then you will either walk both your feet out to the starting position or hop out 
• REMINDER: if you are feeling pain in your low back, you can either 1. start by walking out 2. hold your breath as you jump back into a plank position 

30 Leg lifts

• It is important that if you feel any pressure in your low back that you either bend your knees or not allow your legs to travel as close to the ground
• IMPORTANT: you want to focus on keeping the middle of your back on the ground at all times, once you feel your back traveling away from the ground you have gone to far. 

30 Split jumps 

30 Squat to press with resistance band 

20 push-ups

• Try to do as many regular push-ups as you can and then when needed drop to your knees (even if it's just one, it still counts!)
• If you want to make it difficult you can put your feet up on a sturdy surface, just make sure from your head to your tail bone stays in one straight line. 
• REMINDER: you shouldn't feel any pressure or pain in your low back 

20 Tricep dips

• IMPORTANT: on your way down make sure that your hips are directly under you head

25 Plié Squats

• Yes, guys you can do this move too! I have had many of my boot campers do it! Don't be scared! 
• IMPORTANT: Make sure you stay on your toes the whole time, don't let your heels drop (or do your best) 

30 Chest press w/ resistance band 

• IMPORTANT: Stand tall, make sure you abs are engaged, you can switch feet halfway through too 

15 on each arm Kick backs with resistance band 

• IMPORTANT: make sure that your back stays flat, there should be no curve. It is better to use a mirror to prevent bad form 

10 on each side plank walk ups 

Squat and tap 1:00 min 

Squat Jumps 45 sec

Jumping Jacks 1:00 min

REST 1:30 ( or as long as you need to, until you have caught your breath) 

REPEAT 2-3x

I hope that you guys enjoy and it helps you blast some of those holiday calories! Keep it up! You are strong, powerful, and can do anything you but your mind too. I believe in you, you have to believe in your self! 

Until next time, Much love! 

Pistols... Out xo