Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Free Sample Workouts

Old-School Bodybuilding Chest Workout – Featured in Oxygen Magazine

I’ve been a little MIA on the blog just due to life and baby #3! However, I did recently work with Oxygen Magazine to create this really great chest workout that I wanted to share (you can view the original here). You can do it just about anywhere and just need a few sets of weights. Be sure to balance out a tough chest workout with a back workout either that same day or a couple of days later. This workout is a little on the advanced side – so just reduce the weights you use or cut out a set or two to make it more beginner friendly. If you have any questions, comment below!

Bodybuilding training is all about finding a good rut. Like clockwork, you want to eat all the same array of muscle-building foods at about the same times each day, and you want to hit your workouts with serious consistency. That said, it doesn’t mean a switch-up isn’t called for now and again to keep your body guessing and adapting.

“The traditional way of thinking when it comes to the order of your exercises within a workout is to start with compound exercises — ones that target multiple muscle groups — and then move on to isolation exercises that hit one specific muscle,” explains Houston-based certified personal trainer and owner of Bombshell Bootcamp, Cari Shoemate. “But you can also get amazing results by flipping that script.”

Take chest, where the usual course of a session is to do presses up front, followed by flye movements later. What happens if you instead do your flyes first? Remember, in a pressing move, your pectorals, anterior (front) delts, and triceps all work together synergistically to lift the weight. But the chest, being the largest and strongest of those three muscles, bears the brunt of the load.

Now imagine what happens when you do flyes first, which focus more wholly on the pecs. They’ll be “pre-fatigued” for the pressing movement — which means they’ll need to step up and work harder during the press to keep pace with the supporting delts and tri’s.

“Reversing the order can more deeply stimulate muscle fibers in your chest as the workout progresses from flyes to presses,” Shoemate says. “You’ll gain more strength and fire up the pecs even better than in the typical bodybuilding-style chest workout.”

To take the following workout one step further, Shoemate also adds a “finishing touch” to the four exercises, making sure you squeeze every last benefit out of each of them. “I’ve found that that the pecs respond well when you play with the pace of the movement,” she says.

The Reverse-Play Bodybuilding Chest Workout

Instructions: Gather two sets of dumbbells (one medium weight and one heavier) and a flat bench. (You can also use towels or a mat and perform the moves on the floor.) After a cardio warm-up of at least 5 minutes to get your muscles activated and blood pumping, you’ll do 3 sets of each exercise listed.

Rest 1 minute between sets and 1-2 minutes between exercises.

EXERCISESETSREPS
Flat Dumbbell Flye38-12
Flat Dumbbell Press38-12
Standing Chest Press38-12
Push-Up312-15

Exercise How-tos

Dumbbell Flye

How-To: Lie faceup on a bench or on a mat on the floor, holding a dumbbell in each hand. Start with your arms extended straight toward the ceiling over your chest, with just a slight bend in the elbows and your palms facing each other. Maintaining the same angle in your elbows, lower the weights out to the sides, getting a deep stretch through your chest as you do so. The elbows should reach a point at or slightly below the level of the bench at the bottom — if doing it on a mat, your upper arms will fully contact the floor. Now, reverse the motion by strongly flexing through your pectorals to bring the dumbbells back up in an arc to the top.

Finishing Touch:On your last set, you’ll manipulate the pace of your reps. For the first half of the set (6 reps), you’ll do a deliberate 4 count (“one one thousand, two one thousand…”) on the way up, then use a two-count to lower the weight, with a one-second pause at the top and bottom.

For the second half of the set, use that 4 count on the downward (negative) portion of each rep with a two-count positive contraction (raising the dumbbells).

Cari’s Tip: “Don’t overarch your back during the movement — simply maintain the natural curve of your spine by keeping your core tight. It helps to plant your feet flat on the floor, or you can bend your knees and place your feet on top of the bench for support.”

Flat Dumbbell Press

How-To: Lie on a bench with your feet flat on the floor, holding a dumbbell in each hand just outside of your shoulders — your arms will be at a 90-degree angle to your torso and your palms will be facing down toward your lower body. Powerfully press the dumbbells upward toward the ceiling, stopping when they come to an inch or so away from each other above your upper-middle chest, then slowly bend your elbows to lower the weights back down to a point even with your chest. (If you’re on the floor, the bottom of the motion is when your upper arms are in full contact with the ground.)

Finishing Touch:On your last set, play with the pace the same way as you did during the flyes: Slow down the upward movement using a four-count for half of the reps and then reverse it so you slow down the pace on the downward movement during the second half of the set. Be sure to pause at the top and squeeze as if you’re trying to hug a large ball or barrel atop your chest.

Cari’s Tip: “If you’re really challenging yourself with heavy weight, you may want to ask a friend to spot you — although in that case it’s better done on a bench than the floor. They can do so by supporting you with their hands under your elbows or by holding your wrists to assist.”

Standing Chest Press

How-To: Stand holding one dumbbell directly in front of your chest by placing one hand on each end and pressing together, your elbows bent, lifted up and pointed out to each side. Your feet should be under your hips, your core engaged, and your hips tucked under slightly so you aren’t arching your back. As you exhale, press the dumbbell straight out in front of you by extending your arms (but don’t lock them out at the end). At full extension, pause for a slow two-count, then slowly bring the weight back to your chest.

Finishing Touch:On your last set, increase the challenge by pausing your hold at the end and counting for 5-10 seconds before returning to the start position.

Cari’s Tip: “If you feel your back arching or pulling, the weight is too heavy. This move should be uncomfortable, but you shouldn’t be straining to maintain your upright position during it.”

Push-Up

How-To: Assume a high plank position, your feet together, balanced on your toes, your hands placed wider than shoulder-width and flat on the floor and your elbows extended. Keeping your head neutral and abs tight, inhale as lower yourself by bending your arms until your elbows are at a level parallel with your shoulders — you don’t have to bring your chest all the way to the floor — then exhale as you press through your palms until your arms are straight once again.

Finishing Touch:During the first half of your last set, lower yourself to the floor in four steps — go down a few inches, pause, go down a few more, pause, etc. — until you get to the bottom of your push-up, elbows level with your shoulders. Then, as you exhale, press yourself back up as normal. Reverse the pattern for the second half of the set, rising with the four-step method and then lowering yourself in one smooth motion.

Cari’s Tip: “If it’s too difficult and your form is suffering, it’s ok to drop your knees to the floor. Don’t get discouraged if you can’t complete the full set! In my experience as a trainer, I’ve seen my clients progress easily with push-ups even when they think they can’t. Someone who could only do 5 can suddenly do 30 after a week or so, and that builds confidence.”

Weighted HIIT Workout Featured in Oxygen Magazine

HIIT your body from head to toe in 40 minutes with this minimal-equipment, maximum-results workout.


High-intensity interval training — HIIT for short — isn’t just a cardio phenomenon.
This training style, which intersperses high-velocity all-out bouts of activity with short rest
periods, has been shown to improve fat burning and aerobic fitness in a more efficient
manner than typical long-form steady state cardio. But this form of training can also be
super effective with weight workouts as well, upping the calorie burn and turning up the
intensity.


With that in mind, the following 40-minute full-body HIIT workout with weights —
courtesy of Houston-based certified personal trainer and owner of Bombshell Bootcamp
Cari Shoemate (cari-fit.com) — is perfect for anyone looking to shed some pounds while
shaking up their typical resistance-based routines.


To do it, you’ll only need one barbell and 2-4 weight plates — which can mean anywhere
from 10-pound plates to the traditional 45 pounders, depending on your strength and
fitness levels. Just be aware that a full-body HIIT workout with weights like this is tough
and geared toward experienced lifters who have been resistance training steadily for at
least six months.


“You’ll want to warm up for five minutes before you start the first of the four HIIT ‘blocks,’”
Shoemate explains, adding that the warmup can consist of, say, jogging on the treadmill, or
a lower-intensity ride on the elliptical, or jumping rope and calisthenics.
As for those four “blocks,” they are simply 10-minute segments of time, according to
Shoemate. Within each block are 30-second to 60-second periods of medium-to-high-
intensity work broken up with one-minute rest periods. You’ll finish with a five-minute
cooldown, which can be a walk on the treadmill, a selection of yoga poses, or a slow-paced
pedal on the stationary bike.

“I love this session, as well, because it will make you think outside the box when it comes to your workout equipment”, Shoemate adds. “There are so many great muscle-building exercises that can be done with just a barbell and plates, and it’s fun to get creative.”

Side-to-Side Tuck Jumps
Place the barbell on the floor without weights and stand alongside it in athletic “ready
position” — elbows bent, both hands out in front of you, core tight, and knees slightly bent
with roughly a shoulder-width stance. Keeping your chest up and back flat, squat down and
then explode upward as high as possible and to the side, bringing your knees toward your
chest as you quickly reach your hands around them, then open back up as you land on soft
knees on the other side of the barbell. Repeat immediately by jumping back over the bar to
the start.


Standing Shoulder Press
Clean the bar to shoulder level, holding it with an overhand grip just outside shoulder
width, palms up and elbows pointed forward, your upper arms near parallel with the floor
as the bar rests atop your upper chest. Your feet should be set directly under your hips,
toes angled slightly out. From this position, explosively drive the bar overhead to full elbow
extension, hold it there for a one count, then lower it until it touches back down to your
upper chest.


Upright Row
With your feet shoulder-width apart, stand holding a barbell in front of your thighs with a
wide, overhand grip. Maintain a slight bend in your knees, with abs tight and eyes focused
forward. From here, flex your deltoids to pull the barbell up toward your chin while
keeping the bar as close to your body as you can, letting your elbows bend and rise toward
the ceiling — they will finish above the level of the bar at the top. Hold the top for a second
before slowly lowering the bar to the start position.


Kneeling Single-Arm Shoulder Press
To start, assume a half-kneeling position, left knee down, right leg out behind you with that
knee elevated slightly off the floor. Hold the center of the barbell at shoulder level in your
left hand, elbow bent — focus on balancing it so it stays parallel to the floor. From here,
press it upward to full elbow extension (without locking out) for 30 seconds, then switch to
a right-knee-down stance and complete 30 seconds with the right arm. Keep your core tight
and torso upright throughout.

Landmine Reverse Lunge into One-Arm Press
Place one end of the barbell, unweighted, into a corner or against the bottom of a wall. Load
the appropriate amount of weight on the other side and stand facing the bar, holding the
end of the weighted side of it in your right hand at shoulder level. Step back with your right
leg into a reverse lunge, descending to a point your left thigh is parallel to the floor and
your right knee is just above the floor (it should not touch down). From here, return to
standing as you extend your right arm to lift the bar overhead to full extension. Pause for a
moment at the top, then step back again with your right hand as you bring the end of the
barbell back down to shoulder level. Repeat for reps on the right; later in the workout,
you’ll do reps with the left arm and leg.


Landmine Squat
Keeping the barbell tucked in landmine position against a corner or bottom of a wall, face
the loaded end with a stance slightly wider than shoulder width, holding the ends of the bar
securely with both hands at your upper chest. Your core should be tight, back straight and
knees slightly bent. Lower yourself into a full squat, thighs parallel to the floor, your hands
remaining in place at your chest, then return to standing by powerfully extending the hips
and knees.

Fast Toe Taps on Bar

Stand facing an unweighted bar on the floor — you should be at the center of the bar in athletic ready position. From here, you’ll quickly alternate bringing one foot up to tap the top of the bar while the other foot goes back to the floor, generating a smooth and fast rhythm that feels like a standing-in-place sprint.

Alternating Side Lunge with Knee-Up

From a standing position, take a long step out to one side, bending that knee to lower your torso and hips toward the floor. Your trailing knee will be extended, with that foot remaining in contact with the floor. At the bottom, return to a standing position by driving through your heel and straightening your knee, continuing the motion to bring the trailing leg into a full high knee-up. Lower that foot to the floor, then step out to the opposite side to repeat the sequence.

Stiff-Legged Deadlift

Stand upright, feet shoulder-width apart and a slight bend in your knees, holding a barbell in front of your upper thighs with an overhand grip. Keeping your chest up and core tight, lean forward from your hips, pushing them rearward until your torso is roughly parallel to the floor. As you lean forward, keep your arms straight and slide the bar down your thighs toward the floor until it reaches your shins. At the bottom, keep your back flat, head neutral with the bar very close to your legs. Flex your hamstrings and glutes and lift your torso while pushing your hips forward until you bring the bar back to the start position.

In-and-Out Squat and Step

Stand with your feet in a narrow stance inside shoulder width, holding a bar across your upper back. Your knees should be slightly bent and your toes turned out a few degrees. Keeping your head in a neutral position, abs tight and torso upright, bend at the knees and hips to slowly lower your glutes toward the floor until your thighs reach a point parallel to the floor. Return to standing by powerfully driving up through your heels, extending at your hips and knees. For the next rep, step out with the right foot to a point your feet are shoulder-width or slightly wider, and perform another squat. For the third rep, step back into the narrow stance, and for the fourth, step out with your left foot to assume a shoulder-width or slightly wider stance. Continue the pattern for 30 seconds.

Traveling Burpees
Stand upright with your feet shoulder-width apart, facing a barbell set longway in front of
you on the floor. Start by squatting down as you put your hands out in front of you, then
kicking your legs out behind you as your hands reach the floor. From this position, you’ll
lower yourself to the floor for a full push-up, then quickly press yourself back up with your
arms while pulling your feet in underneath you again. Extend at the hips and knees to
return to standing, continuing through with your hands overhead into a jump to propel
yourself over the bar. When you come back down, immediately turn around and descend
into the next rep.

Overhead Triceps Extension (with plate)
Stand holding a plate in both hands behind your head, elbows fully bent. Keeping your head
straight and lower back tight, extend your elbows until your arms are straight and the
weight is directly overhead. Squeeze the triceps for a one count, then slowly lower the plate
back behind your head.


Standing Biceps Curl (with plate)
Stand holding a plate in both hands, arms extended and at your sides so the weight is in
front of your hips. Maintaining tight abs and an upright posture, contract your biceps to
curl the plate toward your chest, keeping your elbows at your sides throughout. Hold and
squeeze the biceps at the top, then slowly return the weight along the same path.

At-Home Booty Workout – Regular + Prenatal

A couple of weeks ago I did a live booty/glutes workout with my friend Megan on Instagram. We wanted to share some of our favorite booty exercises that you can do at home without equipment. Since I’m pregnant – I showed how you can modify all of the exercises for pregnancy or just to take them down a notch. Below is the 10-minute workout you can do at home! *If you are pregnant – please check with your doctor before doing this or any workout.

10-Minute At-Home Booty Workout (pregnancy friendly)

Go through all of these exercises once, then if you have more time, repeat the whole circuit 1-2 times! If you want to make it harder, hold 1-2 weights or grab something heavy around your house like a water jug, etc.

1 Minute Each:

  • Walking Lunges (alternate legs) or you can do reverse lunges if you don’t have enough room to walk. PREGNANCY TIP: go slower
  • Plie Squats (point toes out slightly)
  • 3 Low Squat Pulses + 1 Squat Jump (3,2,1,Jump!) PREGNANCY TIP: omit the jump and just stand at the top.
  • Curtsy Lunges w/hip abduction (30 seconds each leg): step back with your right leg behind your left, but at an angle, bend both legs 90 degrees, as you stand to the top – release your right leg slightly out to the side then step back into the lunge and repeat.
  • Stiff-Leg Deadlifts: Keep legs almost completely straight and with a flat back, slide your hands down your legs until you back is parallel to the ground and then slide hands back to the top while keeping back flat. PREGNANCY TIP: If your belly is in the way, don’t lower down as far also keep glutes engaged to omit back tightness.
  • Low Squat Walk (stay low and step out to the right x 2 then back to the left x2 and keep repeating) PREGNANCY TIP: take breaks
  • Donkey Kicks (30-45 seconds each leg) PREGNANCY TIP: Don’t arch your back and try to keep your core engaged some
  • Side Plank w/ top leg lift (30-45 seconds each side) PREGNANCY TIP: You can keep your bottom knee on the ground for support

Home Workouts For Every Level + Tips For Working Out At Home

I have a draft post that I was going to share a few weeks ago about Baby #3 and my pregnancy fitness plan! But, with everything going on, I figured most of you would just prefer a post with content you can use. I’ll do a pregnancy workout post soon and try to get some videos up on my Instagram for all of you other expectant mamas out there!

I’m also planning to do a LIVE Bombshell Bootcamp workout this next Monday at 6pm also on my Insta for those of you that want to follow along! Since I’m super preggo – I’m having me friend and Bombshell Bootcamp Trainer Olivia demo the moves (while we stay 6 feet apart for social distancing 😉)!

I don’t know how it is where you guys are – but last week was our Spring Break and this is the first week we are actually missing school. I have a Kindergartner and pre-schooler and I’m trying to do my best with “home school”! Needless to say …..we miss our teachers!! I will plan to do a “home” schedule later this week with resources for education/learning and also kids fitness for those of you who are trying to stay sane during this time at home!

For now – I want to share some of my most popular workouts on here that are suitable for beginners up to advanced. See below for links.

Here are some of my top tips for working out at home:

  1. Put it on your schedule. I have to have a regular schedule, especially now that my kids are at home all day. It’s easy to just focus on them and then think about how exhausted I’ll be and leave out time for my workout. That’s why I schedule it first thing in the morning. I try to get it done! I’m currently doing my own workouts from my Get Fit Done Guide that I created with my friend Megan (from HoneyWereHome.com) who is a former NPC Bikini competitor (and mom of 2). Right now we have a special on our 4-week guide (it also includes a 4-week meal plan and recipes with color photos!) for only $31 AND we are donating the proceeds to the Houston Food Bank to help our local community. It’s a digital download/ebook you can save to your phone or computer (or have it printed).
  2. Keep your workouts short. You may think you need to fit in an hour because that’s how long your favorite studio class or gym session was – but at home most likely you will get interrupted or feel you can’t finish because something else has come up. Aim for 20-30 minutes and do a HIIT, TABATA or other combo workout where you are doing a mix of cardio and strength training. If you have extra time in the day – fit in another small workout or go for a walk/run/bike ride.
  3. Focus on exercises that don’t just target one muscle group. Sure – you could really get strong biceps if you work just your biceps every day, but if you do compound or combination exercises you will work more muscles at a time – thus burn more calories and fat and increase your metabolism. Examples are: squats, lunges, pushups, underhand bent-over row, planks, jumping jacks, skater lunges, etc.
  4. Pick a space that works for you. You don’t have to have an entire room or home gym – even a wall or section in your master bedroom or area in your living room works. All you really need for equipment is: a mat, 2 sets of weights (medium and heavier) and workout clothes. If you have nice weather right now, you can make a space in your garage or in your backyard!
  5. Don’t get overwhelmed with equipment. Just start with a mat and 1-2 sets of weights. Once those weights are easy for you to use you can add in a few things like a jumprope, kettlebell or more dumbbells. Here is a post I did about starting a home gym. Also, I know many sites are out of workout equipment right now – but don’t worry! You can do most of the workouts on my site using just your body weight. But, if you want to “make” some weights – get 2 gallon jugs. Fill them halfway for a medium set and full for heavy set. You can also use canned items for lighter weights and jugs of laundry detergent or bleach for medium/heavy.

Free Home Workout Links on My Blog:

Comment below and let me know what you are doing to workout at home to stay on track and I’ll enter you into a drawing to win a FREE COPY of Get Fit Done!

Beginner Workout For The New Year

This morning I was on Houston’s FOX 26 Morning Show to talk about fitness tips and workouts for beginners. Tomorrow is New Years Day and I know many of you are going to start a new workout routine – or commit to getting (or staying) fit this year, which is great! Here are some of my top tips for starting a new workout routine as well as a sample workout to try over the next few weeks. I’ll post an update with new exercises in the next couple of weeks if you’d like to follow along!

It’s true – diet is a big (if not the biggest) part of weight loss but working out is important too and it gets your body and mind set up for a healthy lifestyle and that’s what it’s all about. This should be  your new way of living and not just a temporary “diet” or weight loss plan. It starts with a healthy mindset and making small changes you can adopt for a long time.  Start by making small changes with your diet like eliminated fast food, sodas and processed foods. It’s an acquired taste but after you do it for a few weeks you won’t crave those foods and once you start to see results you won’t want to go back. For workouts- keep it simple. You don’t need a fancy gym membership, but if it motivates you to get up and workout then do it. All you need is a few simple pieces of equipment and you can workout at home. You can do a little bit each day at home and get your family involved. If they don’t want to do it with you – find some friends online or join a Facebook group or # on IG for motivation. I have a new fitness guide called Get Fit Done and we have a Facebook Group you can join to connect with others trying to get fit! I use a dry erase board on my refrigerator and plan out my workouts each Sunday. That tends to keep me on track and then I either add a big red check mark or a red X depending on if I completed it or not.

What should you do to workout when you are getting started? Aim for 30 minutes 4-5 times a week with the strength training every other day (so your body has time to recover). If you want to commit to the same time every day that’s even better. Make it a habit and part of your routine that’s non-negotiable. Do 15-20 min of “cardio” first to warm up your body (things like walking, biking, etc.). This doesn’t have to be crazy fast (don’t overdo it or you’ll burn yourself out) but you do need to break a sweat.  Then, do a little strength training. Why strength training? The more muscle you have – the more calories you burn and strong muscles prevent injuries. You may not notice those toned muscles for awhile though if you have a lot of body fat. But once it all comes together with your healthier diet then you will notice slimmer body parts with stronger, toned muscles. I always tell clients that if you just want a smaller version of yourself, focus on diet and cardio. But, if you want to change your shape and muscle tone…you have to do some strength training.

You aren’t going to see results right away. Consistency is key. Just go about it like it’s your new lifestyle and focus on how you feel after your workout (you will never regret it!) and how deep inside you are helping your heart and organs. Focus on that at first instead of the scale. Then before you know it you will notice a change in your appearance and the way your clothes fit. 

When you are starting out you want things that are simple yet you get the most bang for your buck and burn the most calories. You also don’t want to spend an hour a day or you may get overwhelmed and discouraged. I like exercises that work more than 1 body part at a time (like the ones below). Invest in 1-2 sets of weights. As you get more advanced you can do more body weight exercises but I really like weights for beginners because they make your body work harder and it’s easier to focus on your form. 

Beginner Workout

Aim for 12-15 reps of each and repeat the whole set 2-3 times (probably 2 when you are first starting out). You’ll need 1 set of medium weights, a chair, bench or couch (that won’t move) and a mat or grass.

Chair squat to shoulder press: Start in front of a sturdy chair, bench or couch. Keep feet about hip-distance apart and bend your knees like you are about to sit in the chair. Hold your weights at your shoulders. Then, as you straighten your legs to stand, press your arms overhead for a shoulder press. Keep most of the weight in your heels and don’t let you knees shift forward past your toes.

Knee push-up: Start on a mat, carpet or grass and come down to your knees. Walk your hands out slightly wider than your shoulders (or the edge of your mat). Keep a flat back and as you bend your elbows, lower your chest down so your elbows and shoulders are level. Exhale and press yourself back to the top. Make sure your hips don’t stick up but that also you don’t arch your back (keep your back flat).

Bent over row to kickback: Grab 2 weights and then bend your knees and then with a flat back, bend over until your back is almost parallel with the floor. Straighten your arms and let them hang down then while keeping your elbows close to your sides, pinch your elbows up behind you and squeeze your shoulder blades together. Then, when you are at the top part of that exercise, do a tricep kickback (kick your weights back and straighten your arms). Then, reverse the process coming back to the top of the row and then extend the arms down by your legs.

Wall sit with bicep curl: This is a great one if you have knee injuries. Find a flat sturdy wall and place your back up against it. Slowly bend your knees and lower yourself down like you are “sitting” with your knees over your ankles (make sure you can see your toes). Hold this position for 30 seconds or more (work up to it). If you want to make it harder you can hold 2 weights and do bicep curls while sitting.

Plank: I like forearm planks because they work your shoulders and core. Come down to your mat and make sure your elbows are right under your shoulders. Lift your knees up and make sure you have a nice flat back. Press your heels back towards your mat. Hold as long as you can and build up to 60 seconds. It’s normal to shake – your body is working hard!

After 2 weeks, change up these exercises a little (I will post another beginner routine here on my blog). Also, if your weights start to get to easy (you feel you could do 20+ reps) swap them for slightly heavier. Or start with your heaviest set and complete as many reps as you can with good form, then swap them for lighter weights right after to finish the set (12-15 reps total).

You may be sore the first few weeks and that’s normal. Stretch a little after each workout when you are warm. It’s ok to workout when you are a little sore. Don’t use that excuse not to do your next workout. It can help with soreness.

Holiday Hustle Workout

I don’t know about you – but this holiday season seems to be going by so fast! Maybe I’m just in a rush more with holiday parties, kids’ school events, work, etc. but I feel like I don’t have much time for me. But – I know that it’s super important to fit in those holiday workouts to avoid the dreaded holiday weight gain! I think they say that the average person gains between 5-7lb – YIKES. So, my plan this month has been to fit in a small workout 5x week, even if I can’t make it to the gym.

When I do go to the gym – I love to use the bag and do a boxing workout mixed with jumprope and some strength training. Or, I’ll do a treadmill cardio warmup and then hit the weight machines (since I don’t have these at home) and combine upper and lower body. For instance, when I’m resting my quads from the leg extension machine – I’ll do overhead tricep extensions or shoulder presses with a kettlebell. I grab a kettlebell (or resistance band) before I start moving from machine to machine so it’s with me and I can do exercises during my “rest”.

If I’m at home or at the park – I like to do this mini Holiday Hustle Workout! Give it a try and let me know what you think!

HOLIDAY HUSTLE WORKOUT

Tips: To make these exercises harder, you can add 1-2 weights (for squats, elevated lunges, etc). Also, perform the # of reps listed on each leg – except for the jump lunges – just do 20 total. If jumping is too much, just do reverse lunges. You can also repeat the entire circuit if you have time! Comment below if you have any questions!