eat it too

 

Friday, November 1st

If you’re like me, the holidays are a time of stepping away from our normal routine and overindulging on holiday meals and decadent desserts. From office parties to family gatherings, the holiday season can wreak havoc on your waistline. But don’t’ get too discouraged.  There is a way to have your cake and eat it too!

Which is why I’ve developed an easy-to-follow 30-minute calorie-burning workout. Every Monday, Wednesday and Friday from now until the new year, you will receive a full-body routine consisting of 5 exercises that can help you avoid holiday weight gain while still allowing you to enjoy your favorite holiday fare. (Especially the incredible desserts in the new Beekman 1802 Heirloom Desserts cookbook!)

Each workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed.  For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise.  If you can complete all 50 with good form, do so and then move to the next exercise.

If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.

Please note: Before adopting any new exercise routine, you should consult your physician.

 

Today’s full-body, calorie-burning workout:

Exercise 1: Squat Jumps (Perform to Failure or max 50 reps)

Exercise 2: Mason Twists (Perform to failure or max 25 reps each side)

Exercise 3: Alternating Lunges (Perform to failure or max 30 reps each leg)

Exercise 4: Tuck Jumps (Perform to failure or max 40 reps)

Exercise 5: Wide Push Ups (Perform to failure or max 30 reps) 

A detailed description and accompanying photo is provided for each exercise below.

 

Exercise 1: Squat Jumps (Perform to Failure or max 50 reps)

How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.

Squat Jumps_labeled copy

Exercise 2: Mason Twists  (Perform to failure or max 25 reps each side)

How to do it: Sit on the floor. Bend your knees so that your feet are planted on the floor in front of you. Bend your elbows and clasp your hands together in front of you. Lean back slightly so you’re your core engages. Lift your feet slightly off the floor. Rotate first to the right and try to touch your clasped hands to the floor near your hip. Rotate to the left and try and touch your clasped hands to the floor near your hip. Repeat. As you rotate from side to side, try and keep your core engaged and your feet stable.Mason Twist001

Exercise 3: Alternating Lunges (Perform to failure or max 30 reps each leg)

How to do it: Stand with your feet hip width apart, back straight and arms at your side or on your hips. Step forward with your right foot making sure your toes are facing forward and that your knee is at a 90 degree angel – which will ensure that your thigh is parallel with the ground. Push up with your right foot as you return to your starting position. Repeat with your left leg. Note: make sure you don’t extend your front knee over your toes, as this will place more pressure on your knee.

Alternating Lunge_labeled

Exercise 4: Tuck Jumps (Perform to failure or max 40 reps)

How to do it: Stand with your feet hip width apart and knees slightly bent. Bend your knees as you come to a squat position. From the squatting position explode up and tuck your knees to your chest.  While in mid air, grab your knees with your hands. Release your knees and extend your legs as you come back down. Allow the knees to bend upon landing. Repeat. Note: Do not lock your knees on landing.Tuck Jumps_labeled

Exercise 5: Wide Push Ups (Perform to failure or max 30 reps)

How to do it: Lie on your stomach. Place your palms flat on the floor wider than shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Push yourself back up by fully extending your arms.

Wide Push Up_labeled

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

 

About the Author:

d_stone_headshot_finalDawna Stone is a health, fitness, and wellness expert. Her new book, Healthy You!: 14 Days to Quick and Permanent Weight Loss and a Healthier, Happier You is available on Amazon.com (http://amzn.to/19zDjd1) To find out more about Dawna or to view her Healthy Living videos, tips and recipes, go to dawnastone.com

An American Council on Exercise (ACE) certified Health Coach, Stone has contributed health and wellness articles to numerous newspapers and magazines. She earned her bachelor’s degree from UC Berkeley, and her master’s degree from UCLA. An avid runner and Ironman triathlete, she lives in St. Petersburg, Florida with her husband, 6-year-old daughter and 4-year-old son.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.

Copyright © 2013 by Dawna Stone

Comments15

Leave a Reply

  • By: Linda Turner

    I’m not one to stick to a regular routine unless I’m in a class with someone…and gyms are definitely not my thing-I keep looking out the window while I’m on a treadmill and wonder why I’m just not walking out there…
    I’m lucky to live where I can walk/jog for miles on country roads, in fields or in the woods. And maintaining my property mostly by myself, as well as gardening for others, makes up my exercise routine. The trick is when it’s cold and snowy-but I love to be out in it and there’s nothing like fresh air full of snowflakes and a quiet walk in the woods….channeling Robert Frost…

  • By: Dr. Brent

    Day 1 review: Brent hates lunges. Josh hates everything. But glad to have it done and a whole weekend to recover! See you on Monday!

  • By: Annie Lech

    Yikes! Tuck jumps and wide push ups?? At 67 years old and after multiple joint replacements…this would not be something I could do. I understand adapting the workout to your own needs…but it would be helpful to know how to adapt these exercises. Perhaps some exercises for those with limited abilities. It would be GREAT to follow along with a group. My daughter is getting married in January (in Mexico) and I want to be in better shape than I am now. HELP!! I am unable to hire a personal trainer or get a gym membership at this time.

    • By: Linda Turner

      Annie, have you ever tried Tai Chi? I went with my mom who was 84 when she started and my sister in law who had breast cancer. It was great-I loved it. And, like yoga and pilates, it’s about stretching and balance. The one we went to was at a senior center…congratulations on the wedding!

      • By: Annie Lech

        Thank you Linda. I never thought of Tai Chi. I will look and see what is available in my area.

    • By: Paula

      Annie you could stand behind a stable chair and holding on lightly make the same movements but without the jumping and landing. So instead of a jump squat, you would be doing a stationary squat with the chair for support. Walking is a great exercise that is inexpensive, easy, and many shopping malls have arrangements for seniors to walk inside before the mall opens. That way you do not have to worry about weather or safety with your exercise routine. Good luck!

        • By: Annie Lech

          In it together. Nice to be part of a community. Thank you.

      • By: Annie Lech

        Thank you Paula. I will try those adaptions. Walking is great…just looking for more of a workout…..thank you for taking the time to answer.

  • By: Beth

    As a former runner trying to get back in to running shape, these exercises are perfect for me and are akin to some I used to do when I had the benefit of a running coach. Thank you!

  • By: Suzanne Koba

    I agree with Ruth. As I am a former instructor at a figure salon, and Dr. Brent a geriatrics doctor, I have found that for some of us after a certain age the old bones don’t move like they should. Jumping up, and again like Ruth pointed out, push ups, can be quite painful. It might be something to think about to also find someone to give exercises for those who are older and their bones can’t take jolting jumps, etc.her exercises are great for those out there that are in somewhat of good shape to begin with. The whole idea is a great concept and hope many will participate.

    • By: Paula

      Doing the push up against a wall will take the pressure of the wrists. You could stand with your feet further away from the wall and lean toward the wall to be on a slight angle.

  • By: ruth hanson

    It would be good to give alternatives to some of the exercises. For ex the wide pushups are difficult to do for beginners..maybe suggest starting on your knees….
    great idea though and ready to get started.

    • By: Dr. Brent

      Hi, Ruth. You hit the nail on the head. Each person can adapt the way they need to. The goal is to work the program

  • By: Beverly Nan Murphy

    Great minds. Was thinking the same desperate thing. Can’t do all at 76, but will do as many as I can and love you once again. Never did see an extra pound on either of you, by the way! Misery does love company and thanks for support. xx

Leave a Reply