It's the most wonderful time of the year. It's time for stuffing, roast beef, pumpkin pie, and gravy galore. No wonder it's so hard to stay in shape during the holidays! Besides indulging, travel can present challenges with staying on a fitness routine as well. If you stay with family, you may not have a gym nearby to work out in. On the other hand, if you stay in a hotel, you may not have the space to do a workout either. With these thoughts in mind, I've created an exercise sequence that can be done with a small space with or without equipment. When you finish, you'll feel guilt-free about indulging in your favorite holiday treats.
1. Wall Sit
The wall sit is an exercise that targets the entire lower body and can be done virtually anywhere. It can improve your muscular strength, endurance, burn calories and tone up your legs.
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To do a wall sit, start by standing up, place your back against a wall or flat surface and slowly start to bend the knees. When a wall sit is done properly, the knees are lined up with the ankles so that your legs create a 90-degree angle. Make sure to keep your entire spine glued to the wall and keep the core engaged while doing this exercise. Keep your feet pressed firmly against the ground and choose to place your hands on the hips or extend your arms out in front of you.
Hold for 30-60 seconds.
2. Tricep Dips
A tricep dip is an exercise that targets your tricep muscles or the muscles on the backs of your arms. It's a great exercise to improve upper body strength, core strength and increase range of motion in the upper body.
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To do a tricep dip, you can use a chair, the edge of a table or bed or any other flat surface. Start by sitting on the edge of your chair and place your hands on the chair so that they line up with your hips and so that your fingers point down towards the ground. Start to walk your body forward with the feet about hip-distance apart to a 90-degree angle. Keep your feet firmly planted on the ground for stability. Push down as you bend your elbows to a 90-degree angle. When doing this exercise NEVER lock the elbows, try not to lean forward and instead keep your body in a straight line and do not dip past a 90-degree angle.
Repeat 10-12 times.
3. Lunges
The lunge is another exercise that targets the entire lower body, can be done virtually anywhere and is deceivingly simple. It's a great exercise that can improve balance, core strength, and stability.
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To do a lunge, start standing with your feet about hip-distance apart for stability. Engage through your core and take a big step forward with one of your feet. Make sure that your front foot is flat, and your back foot remains lifted. Keep most of your weight in the front foot keeping your front leg at a 90-degree angle as you slowly bend your back leg to a 90-degree angle. Push through your front heel and bring yourself back to your starting position. Make sure to keep your gaze forward and back straight throughout the exercise. Also, make sure your back knee never hits the ground and if you feel knee pain stop the exercise.
Repeat 10-12 times on each leg.
4. Mountain Climbers
A mountain climber is an exercise that targets the core, shoulders and chest muscles but is a true full-body exercise. Benefits of a mountain climber include cardiovascular endurance, core stabilization and toning of the quadricep muscles.
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To do a mountain climber, get into a plank position with your back flat, core engaged and your head in alignment with the rest of your body. Your arms should be stacked underneath your shoulders with your hands about shoulder-distance apart. Pull your right knee into your chest as far as it will go. Switch and pull the left knee into your chest. Continue to alternate slowly or you can perform this running on the ground for challenging variation. Make sure to keep the hips down and to allow your toes to touch the floor as you do this exercise.
Repeat 12-15 times on each side.
5. Frog Squats
A frog squat is a challenging variation of a jump squat that targets toning up your lower body. Additional benefits include improved cardiovascular endurance, power and balance.
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To do a frog squat, start with your feet about hip-distance apart with your toes pointing out to the sides. Ensure that your knees are lined up, your feet are fully grounded and that you sit back into your squat before you bend the knees. Squat low with a straight back until your fingertips touch the ground. Reach your arms up as you jump as high as you can. Make sure to land softly to prevent injuries. If you cannot do a low squat, take a high squat instead and jump!
Repeat 10-12 times.
Repeat the entire sequence 3 times and make sure to stretch for 5-10 minutes when you're through. Good luck!
