Holiday Hustle Part 3



HOLIDAY HUSTLE PART 3 – LOWER BODY

Parties, tempting treats, and keeping up with the holiday run-around can easily derail your plans to stay fit. Let’s plan and commit to staying active during this busy season with a series of quick fitness routines. The workouts are simple and will put some muscle into your holiday hustle!

HOLIDAY HUSTLE SERIES

The Holiday Hustle Series will not only keep your spirits high, but it will help burn off extra calories to keep your health on track. So let’s make your holiday season extra merry by sticking to your fitness goals with the Holiday Hustle workouts.

This series is broken down into five workouts, each having a primary focus.

1. Total Body - Click to see part 1
2. Cardio Blast - Click to see part 2
3. Lower Body
4. Upper Body & Core
5. Fusion Flow

These routines can be performed individually or combine them for a longer workout session. The best part is that you can keep your workout time short by doing one complete set. When you have more time, extend the workout by performing multiple sets.

Be sure to check out the previous blogs if you happened to miss them.

#2 LEGS WORKOUT

Train your lower body with this power packed routine on your Total Gym.

Warm-up Directions:

• Dynamically warm-up your muscles before performing the circuit.
• Perform 10 reps of each exercises, 3 sets.
• Move directly into the circuit.

Circuit Directions:

• Perform exercises in circuit format until completed.
• SETS: Perform 2 sets, the first is on the right side, 2nd set is on the left side.
• REPS: 10-15 reps per exercise OR time each exercise for 60 seconds.
• Repeat circuit again if time permits.

[WARM-UP]

Set up: medium level, no accessories to start

(Performed on floor)
1. Alternate Side Squats
2. Alternate Lateral Lunge
(Performed on Total Gym)
3. Alternate Runners Lunge *Feel free to add in other exercises that dynamically warm-up your muscles.

[LEG CIRCUIT]

Perform ALL exercises on 1 side, then repeat on other side.

1. Reverse lunge
2. Curtsy lunge

[Attach squat stand]
3. Bridge Press +single leg
4. Glute Press
5. Side lying press

REPEAT OTHER SIDE

[COOL-DOWN]

End your workout with a series of stretches that lengthen the muscles or foam roll to recover your muscles to properly prepare you for your next workout.

Check out the video to see how to perform these lower body exercises on your Total Gym.

Stick to your fitness goals and make your holidays merry. The next workout focuses on your upper body and core.

Happy Holiday Hustling,
Maria

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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