Total Gym Stay In Shape Over the Holidays Workout Series: Week 8- Tight Package



week 8 tight package

Keep Your Figure During This Holiday Season

 

It’s the final count down … and we’re not talking about the number of reps! The holidays are here and it’s time to cheer because this is the final week of our ‘Stay Fit for the Holiday’s’ series!!!

 

The past 7 weeks were filled with progressive workouts that built upon the previous weeks. These workouts were developed to keep your mind motivated and your body moving while enjoying the holiday festivities around you.

 

Since this is one of the busiest times of the year, I’d like you to enjoy the moment and appreciate all the efforts you have put in to the 8-week series thus far! This week is a combination of ALL the exercises you have learned from day 1.

 

Now let’s go over this final weeks plan and learn the exercises of how to get a ‘Tight Package’.

 

Holiday Workout Plan – Tight Package

 

This is the 8th week of the holiday program; so if you’re just joining in now, you have the option to refer back to week 1’s blog for the full program details and start from the beginning or you can pick up with week 5’s blog. I recommend printing or saving the 8-week schedule to your phone/notebook for an easy reference plan (found in the first week’s blog) as well as each new week’s workout.

 

Week-8 focuses on ‘Tight Package’ workouts, which are intended to move at an intermediate pace. You will perform:

  • 2 Pilates & yoga strength combo
  • 1 core & cardio
  • 2 total body strength
  • 2 cardio sessions of your choice: 1 longer (30-60 min), 1 shorter (30 min)

 

 

Listed below are the holiday goals along with the 8th week’s ‘Tight Package’ routine.

 

Holiday Goals

  1. Stay fit & active over the holiday’s
  1. Stay committed & disciplined
  1. Remain stress-free
  1. Enjoy the festivities but do not over indulge

 

THE WORKOUT:

NOTE: Week 8’s workouts contain exercises from the previous 7 weeks.  Therefore, if you have been following the series consistently, the exercises will be familiar when performing the workouts. You have the choice to mix and match the workouts you have learned yourself. The key is to have fun during this final week of the series!

* Look over the exercises and review the previous weeks videos for each day before performing the workouts.

WEEK 8: Tight Package intermediate pace

Strength Circuits, Pilates/ Yoga, & Core Routines

INSTRUCTIONS:

Follow the plan listed for each day.  On the Tight Package Core & Cardio day, perform each exercise as a circuit (one after the other with no rest).

– Perform 10 reps for ALL exercises, 1-2 sets.

 

DAY 1: Pilates  & Yoga  (Perform WK 7’s Pilates routine  & WK 4/ DAY 2)

 

DAY 2: Cardio Session of your Choice 30-60 min. & Foam Roll/ Stretch

 

Day 3:  Total Body Circuit (Perform WK 3’s routine- ALL exercises 1-12)

 

DAY 4:  Core & Cardio (all exercises are taken from previous routines)

DYNAMIC WARM-UP:

– 2 Jacks, 2 Jump Squats

– 2 Plie’s, Side-Side Hops

– Touch Touches (R/ L), Reverse Lunge (R/ L)

– 2 Push-Ups, Burpie Hop Up/ Hop Back

– Runners Lunge

EQUIPMENT: Cables & Squat Stand

Low-medium level & CONNECT CABLES (10 reps each)

1. Torso Rotation

2. Side Kneeling Knee to Elbow

3. Straight Leg Lifts

4. Decline Seated Twists

5. Pull Over Crunch

6. Back Extension Sweeps

Medium- high Level & CONNECT SQUAT STAND (20 reps of each jumps)

– Jump Squats

– Pendumum Hops

– Star Jumps

REPEAT CIRCUIT 2x

 

DAY 5: Pilates & Yoga (same as DAY 1)     

 

DAY 6:Total Body Circuit (Perform WK 6’s routine- ALL exercises 1-12)

 

DAY 7: REST OR Cardio Session of your Choice 30-60 min. (different than DAY 2)   

NOTE: Check out the video to see how these exercises are performed.

 

Be sure to spend a few minutes stretching or foam rolling post workouts. This will help to recover your muscles and to prevent injury.

 

Be jolly knowing that you have worked hard throughout this seasonal time and that you’re the most special package you could give to anyone this season!

 

Happy Holiday’s & enjoy making this season special.

 

Best to you,

 

Maria

http://www.groovysweatstore.com (purchasable workout videos)

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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Arlene Delmotte
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How do I print out the 8 week tight package Holiday workout?
Thank you

Total Gym Direct
Admin

Hello Arlene,

You can print the web page as you would any other, and select to only print the page with the chart on it. Here’s a tutorial on that: https://support.google.com/chrome/answer/1379552?hl=en

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