We hear it everyday- diet and exercise to help you stay fit. Here is a exercise routine to help you get or stay fit. I’ve created a total-body toning routine that incorporates both cardio and strength-training supersets—in three separate circuits—because I know you didn’t have just one piece of pumpkin pie on Christmas, and because of course you had to have a second helping of sweet potatoes.
Disclaimer: I’m not judging, I’m just glad I’m not the only one experiencing this well-deserved food coma.
Although I performed this routine on Tuesday—as part of the holiday prep, if you will—it’s also a great way to kick your workouts back into gear after all that delicious indulgence. So if you’re looking for something to do this weekend and you want to burn some major calories while you’re at it, log some gym time and prepare to feel all-over fabulous.
Three Circuit Exercise Routine:
Treadmill – low incline jog – 10 minutes
Vary pace between 3.0 and 6.0, 1% incline
Dumbbell squat to overhead press – 3 sets/15 reps
Squat, stand, then immediately press weights over head; that’s 1 rep
Standing oblique crunch to bent-over row – 3 sets/15 reps
Do 15 reps on each oblique, then immediately perform 15 rows; that’s 1 set
Abdominal roll-up to cross-body crunch –3 sets
Do 10 roll-ups followed by 20 crunches, rotating so you do 10 on each side; that’s 1 set
Second Super Circuit
Elliptical – low resistance – 10 minutes
Keep resistance level at 6 or less, and use arm levers
Hammer curls to triceps extension – 3 sets/15 reps
Perform 30 hammer curls rotating so you do 15 on each arm, then immediately do 15 extensions; that’s 1 set
Bridge to bridge chest press – 3 sets/15 reps
Remember to keep your hips high and squeeze your booty!
Third Super Circuit
Treadmill – gradual increase of incline – 10 minutes
Keep an easy, steady pace, and gradually increase and decrease the incline over the course of 10 minutes (so it’s like you’re running up and back down a hill)
Cable fly’s to cable lateral raise – 3 sets
Do 15 chest fly’s followed by 6-10 lateral raises on each arm (these are tough, so don’t overdo it!); that’s 1 set
Deadlift to calf raises – 3 sets/15 reps
Use a barbell for deadlifts, then dumbbells and an elevated platform for calf raises
Forearm plank to side plank twist – 3 sets
Hold plank for 30 seconds, then do 10 plank twist reps on each side; that’s 1 set
Final Butt Buster Exercise
Elliptical – high resistance – 5 minutes
Vary resistance between level 10 and higher, making sure to push through your heels; hold on to the stationary arm handles so your legs and core are doing most of the work
Want more? Follow up with these yoga poses for another way to exercise with a deep stretch!