Total Gym’s Stay In Shape Over the Holidays Workout Series: Week 4 – Sweat Slimmer



Sweat and Sculpt video

Keep Your Figure This Holiday Season!

As the New Year looms over us, many are taking time to think about what our New Year goals will be. Consider the holidays as a time to maintain a fitness routine rather than a time to set new goals or be over ambitious.

 

This is a special holiday week to enjoy family, loved ones and of course some delicious favorite foods. Rather than gobble up every last drop, try to enjoy the moment of being together and pace yourself so that the extra calories don’t end up on your thighs!

 

You have been working hard to maintain your physique with some great weekly workouts and tips to keep you on track. I encourage you to stay focused on your goals while enjoying the magical moments!

 

Foods to Avoid When Watching Your Waistline

 

Here is a list of foods to be aware of when you’re hanging out at the appetizer table during your next party. I’m not saying they are completely bad, but they can contain some hidden calories that your waistline won’t like. If you are aware of what they are, you may be able to prevent overeating or nibbling too much!

 

  1. Mixed nuts
  1. Lattes or drinks containing dairy
  1. Sugary cocktails
  1. Too much wine
  1. Juices and sugary mixes in cocktails
  1. Dips and creamy salad dressings
  1. Cheese and cracker plates
  1. Petite vegetable apps containing cheese, bread, butter, bacon etc.
  1. Meat skewers with dipping sauce
  1. Veggie chips (you may think this is a better option but it’s easy to over eat)

 

Healthy Treats The Raw, Vegan Way

 

There are some excellent healthy recipes that you can make for your holiday gatherings. If you like pumpkin, you will love this healthy treat below! It’s super easy to make, tasty, and packed with nutrients your body will love. You and your guest will enjoy this special treat without packing on extra calories!

 

Protein Pumpkin Ball Treats

 

Holiday Workout Plan- Week 4

This is the 4th week of the holiday program; so if you’re just joining in now, please refer back to the first week’s blog to get the full program details! If you haven’t already, I recommend printing or saving the 8-week schedule to your phone/iPad for an easy reference plan.

 

Week 4 focuses on Sweat Slimmer workouts that move at a moderate to intermediate pace. You will perform:

  • 2 cardio/strength workouts on non-consecutive days

(exercises from previous workouts listed below)

  • 1 longer cardio session (30-60 min) and 1 shorter session (20-30 min) of your choice (preferably outdoors)
  • 2 mind body workouts (provided for you this week)

 

WEEK 4: Sweat Slimmer (Thanksgiving Week)

Moderate -Intermediate Pace

– Perform each exercise listed one after the other with no rest.
– All exercises in the strength circuits are from previous workouts.
– 10 reps, 2-3xs sets

SET UP: Total Gym
DAY 1: cardio/ strength circuit

CIRCUIT 1
1. Jumping Jacks
2. Jumping Jacks
3. Toe Touches
4. Squat Sweep & Rotate
5.Reverse Circle & Row
6. Torso Rotation (both sides)
7. Pull Over Crunch

*REPEAT exercises 1-7, 2-3xs then proceed to circuit 2

CIRCUIT 2
8. Reverse Lunge Knee Up (+hop) (right leg)
9. Plié Squats
10. Reverse Lunge Knee Up (+hop) (left leg)
11. 2 Push-ups, 2 Mountain Climbers
12. Side to Side Squats (+hops)
13. Kneeling Glute Lifts (20 reps on both sides)
14. Leg Taps

*REPEAT exercises 8-14, 2-3xs
DAY 2: short cardio session & yoga/ Pilate’s series on Total Gym (listed below)
20-30 min cardio session (preferably outdoors)
Yoga series: hold each pose for 5 breaths

Up-Dog, Down-Dog
Runners Lunge Left Leg
Warrior III (balance)
Dancer Pose

*REPEAT SERIES ON OTHER SIDE*

Triangle Pose (both sides)

Pilate’s movements: 10 reps each, 1-2 sets

Single Leg Stretch
Straight Leg Stretch (+double leg stretch, +just legs, +quicker speed)
Straight Leg Bicycle
Double Leg Stretch
Swan (+speed)
Child’s Pose

DAY 3: cardio/ strength circuit

Perform day 1’s strength circuit or choose 1 of the 2 circuits for 2 sets.

DAY 4: yoga/ Pilate’s series

Yoga/ Pilates series provided (listed above)
Optional cardio session if you have time, 30 min.

DAY 5: long cardio session & yoga/ Pilate’s series

30-60 min cardio session of your choice & yoga/ Pilate’s series

DAY 6:

Optional workout: perform day1’s strength circuit or cardio session

DAY 7: REST
NOTE: Check out the video to see how these exercises are performed.

 

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

 

Stay tuned for week 5’s ‘Sweat Burner’ workout designed to blast and burn extra calories eaten from your holiday week.

 

Good luck always & Happy Thanksgiving!

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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