December Cheers and a Merry Fitmas Workout
Hi Rx Muscle Girls,
Well, we're officially counting down to 2014! Are you ready? Have you met your goals for 2013 and are ready for a wonderful 2014?
Some of you will soon be preparing for your first, second or even tenth competition in 2014, but how can you get in your regular 60-plus minute workout without stressing about the frantic pace of work, parties, shopping and preparing for the holidays?
Well, for many of you diehard and dedicated women, it's easy as you will set up your training program as a very important date with yourself. But for others who may not be quite as driven or have really too many responsibilities (especially when the kids are out of school), this is often the time of year when your workouts can take a big dip, resulting in weight gain, fat gain and, unfortunately, muscle loss!
Fitmas Workout
Here's a Fitmas Workout that can be done either at home or in your gym, as the only equipment required is weights (or bands) and a BOSU (you can also use a basketball)!
Each exercise is only for 30-60 seconds depending on your personal level of fitness, keeping in mind proper form and safety are paramount in getting great results as well as in ensuring a controlled movement. If using weights, start off with a comfortable weight for the first round and increase as you become more familiar with the movements. Recognize also that your lower body (legs) will generally be stronger, especially for beginners.
Always start with a warm-up of 5-7 minutes and cool down with a stretch for another 5-7 minutes (if possible). Keep your workout journal as well as a towel handy and water to stay hydrated throughout your workout.
Ready Rx Muscle Girls? Let's GO!
1 Jump Squats
2 BOSU or Med Ball Traveling Push-up
3 Weight Walking Lunges (30 each leg)
4 High Knee Lifts
5 Planks with Alternating dumbbell Rows
6 Wall Sits with Bicep Curls
7 Alternating Front Lunges with Shoulder Press
8 Triceps Dips
9 Spider Oblique Planks
10 Bicycles
11 Hanging Crunches (if not available/able Bench Reverse Crunches)
Repeat 2 to 4 Rounds for Maximum Results 
Until next time, keep moving towards your health and fitness goals and let no one stop you!
Fitfully yours,
Lisa
Trainerlisa
619.987.9691 cell/text
[email protected]
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