20 Minute Home Workout For The Busy Holiday Season
Happy Holidays everyone:
Hard to believe another year has passed, they do seem to fly. As we go into the holiday season and prepare for a new year, I hope you can all reflect on how lucky we are. Even if things are tough right now, having your health puts you well ahead of the game. I know the people reading this have their health because they follow all my writings 80% of the time. Trust me, that’s enough to be in great shape. Make sure you have some XMAS cookies, or candy or ice cream. You work hard, like I’ve said before, it’s important you enjoy yourself, this isn’t a rehearsal. I have a good 20 minute home workout plan for you below because I know how busy things get this time of year, so relax and enjoy all the festivities.
Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old.
Superband- this 20 minute home workout is a circuit, no rest in-between. Do or work your way to 10 reps per exercise. Upon completion, rest one minute, then repeat. Do this 4 times.
•1. SuperBand Squat – With your feet shoulder width apart, step on one en! d of the band. Stretch the other end up and over your head and rest it across your upper back. Now perform a squat by pushing your hips back and towering your hips back and lowering your body until your thighs are at least parallel to the floor. Push up back to the starting position.
•2. Super lift – connect the band to the utility strip and secure it below the lowest hinge on a door. Loop one end the band around the crooks of your arms and bend your 90 degrees. Step away from the door until the band is taut at a 45 degree angle and then stand with your feet shoulder width apart. In one move, simultaneously lower your torso forward and bend your legs until your elbows almost meet knees. (Your back should stay neutrally arched). Reverse the movement to return to the start position.
•3. Standing incline fly – connect the band to the utility strap and attach it to a door just above the handle. Then loop the band around your torso and turn around until your back is to the door. Grab the band with an overhand grip, your hands about twice shoulder-width apart. Now raise your arms out to your sides until they’re about shoulder level, and step forward until the band is taut. Maintain a staggered stance, with one foot in front of the other and keep your arms slightly bent. Without changing the angle of your elbows, pull your hands together in front of your body. Return to the starting position.
•4. With your feet shoulder width apart, step on one end of the band and grab the other hand with one hand. Hold the band in front of your waist with your arm straight. Now curl the band upward as far as you can. Return to the starting position. That’s 1 repetition. Do all your repetitions, switch arms, repeat. To increase tension, start with a wider stance.
•5. Resisted Supine Lying Crunch – connect the band to the utility strap and attach it below the lowest hinge on a door. Lie face up on the floor with your head closest to the door and your feet farthest from it. Loop the end of the band around your left arm, stretch it across the back the back of your neck and loop it around your right arm. Bend your knees with your heels on the floor, place your fingers behind your ears and do a sit up by raising your torso as high as you can off the floor. Lower yourself back to the starting position.