This '12 Days Of Christmas Workout' Will Keep You Fit Throughout The Holidays
3 months ago, 21 Dec 00:39
It's the most wonderful time of the year! Holiday cheer, presents galore, and endless opportunities to eat, drink, and be very merry. But in the midst of all the festivities, it can be easy to let your workout fall to the wayside. However, that certainly doesn't have to be the case! Women's Health fitness director, Jen Ator, doesn't let the holidays get in the way of her healthy routine, but rather strikes a balance between fitness and festivities. In fact, you can learn her sustainable strategies for staying fit in her new book, Women's Health's Fitness Fix. To keep up your heart rate just as high as your holiday spirit, Jen created this 12-move, full-body workout set to "The 12 Days Of Christmas." That's right, each move correlates with the classic Christmas tune—i.e. "five kettlebell swings" instead of "five golden rings"—meaning you can literally crank the carol as you complete this workout. To try it out for yourself, grab a kettlebell and a set of 10- or 15-pound dumbbells. Then go through each move in the routine as the song dictates (1, 2 + 1, 3 + 2 + 1, and so on). Yeah, this cheery workout is no joke! Or, for a condensed version, you can always run through the 12-step circuit one time through. Watch the video for demos of each move, or check out the detailed descriptions below. Either way, Merry Christmas and happy lunging! (Get tons of great workout ideas that will help you maintain a fit, healthy lifestyle for GOOD with The Women's Health Fitness Fix.) How to: Get into a plank position with a dumbbell on the outside of your left arm. Pick up the weight with your right arm and drag it to your right side while keeping your torso straight. Then, grab the weight with your left arm and drag it to your left side. That’s one rep. Repeat 12 times. How to: Set a pair of dumbbells on the floor in front of you. Squat, keeping your chest up, and grab the dumbbells with an overhand grip. Your arms should be straight and your lower back slightly arched, not rounded. Contract your glutes and stand up with the dumbbells, straightening your legs, thrusting your hips forward, and pulling your torso back and up. Slowly lower the dumbbells to the floor. That's one rep. Repeat 11 times. How to: Begin standing with your feet together, maintaining a long, tall spine. Keep your hands on your hips or use them for balance during the movement. Take a large step forward with your left foot, landing on your left heel, and lower down toward the ground. Allow both legs to bend so that each knee is bent to approximately 90 degrees. Stop with your right knee just above the ground. Without pausing, press into your left heel to push up and step forward with your right leg, bringing both feet together (as in the starting position). That’s one rep. Then, take a large step forward with your right foot and repeat the same movement. Continue moving forward in space like this and complete 10 reps. How to: Get into a pushup position with your hands directly under your shoulders and your body forming a straight line from your head to your ankles. Keeping your core tight and back flat, bend your right knee and raise it toward your chest. Reverse the movement to return to start, then repeat with your left leg. Continue alternating, nine times on each side. How to: Hold a dumbbell in your left hand, next to your left shoulder. Press the weight upward until your arm is straight. Return to starting position. Complete reps, then kneel on your right knee and switch arms. Complete on the other side. Repeat eight times on each side. How to: Stand in a staggered stance, right foot about two feet in front of left, hands on hips. Slowly lower your body as far as you can. Pause, then quickly push yourself back up to starting position. That’s one rep. Repeat seven times on each side. How to: Stand with feet shoulder-width apart with a dumbbell in each hand, palms facing each other, arms in front with elbows slightly bent. Raise arms until parallel to the floor. Return slowly. Repeat six times. How to: Stand with your feet shoulder-width apart. Bend your knees, push your hips back, and grab the top of the kettlebell with both hands. Swing it back between your legs. As you stand up, snap your hips forward, squeeze your glutes, and swing the kettlebell to chest height. Let it fall back through your legs, but don't put it down. Repeat five times. How to: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep. Repeat four times. How to: Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides, palms facing you. Sit your hips back and bend your knees to lower your body as far as you can, keeping your back flat and core tight. Press through your heels to return to start. That's one rep. Repeat three times. How to: Lie on your back on the floor, with your arms by your sides. Slowly lift your legs, chest, and head up off the floor. Hold for 20 to 30 seconds. Repeat twice. How to: Get into a pushup position, feet hip-width apart and hands about shoulder-width apart. Keeping your core tight, jump both feet a few inches farther apart; pause, then jump your feet back together to return to start. That's one rep.
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