Written by: Audra Romeo, Special Guest Writer
The holiday season is like the Olympics with two exceptions. It comes once a year and there's no pre-olympic training. We know its coming, and yet here we are doing that last minute holiday shopping.
Before you go dashing through the mall and traversing the rest of the holiday shoppers, here's a full body workout to help you carry those armloads of gifts.
Warm Up: Preparing your body for the shopping sprint
Arm circles (1 minute) Stand tall, extend arms out to your side and make small circles forward and then backward
Leg swings (2 minutes) While holding on to a steady surface, swing one leg back and forth for 1 minute then switch legs
Jumping jacks (2 minutes) This gets your heart rate up and warms up the muscles
Full body workout
Squats: For strengthening your legs, glutes and core - essential for walking the mall and standing in those long lines
stand with your feet shoulder width apart
lower your body as if your sitting in a chair, chest up, knees not passing your toes
3 sets of 15
Push ups: For strengthening chest, shoulders, triceps and core - mandatory for holding all those gifts you just purchased
start in a plank position with hands shoulder width apart
lower your body keeping it in a straight line from head to heels
3 sets of 12
Plank: For core stability so you don't slouch while waiting on those long lines
Start in the plank position with hands shoulder width apart
hold the position for 30 to 60 seconds
Increase hold time as you get stronger
aim for three sets
Lunges: Improves leg strength and balance so you can navigate through those fellow shoppers
stand with feet hip width apart
take a step forward with your right foot lowering your body until both knees are at a 90 degree angle
push back off your right foot and return to start position
3 sets of 12 on each leg
Bent over rows: strengthens your back
use dumbbells for this exercise
stand with feet hip wide apart
hinge at the hip keeping spine neutral
knees are soft
while holding dumbbells straighten arm then pull back squeezing shoulder blades together
3 sets of 20
Cardio bursts: In between your strength sets add a little burst of cardio such as jumping jacks, high knees or running in place for 1-2 minutes.
Cool down
As important as a warm up to help prevent muscle soreness. Do static stretches to lengthen all the major muscle groups you just worked.
Hold the stretch for 30 seconds. Or if you prefer, do a cool down yoga session.
Incorporate this workout 2-3 times per week to build strength and endurance. Remember to always listen to your body and increase or decrease the intensity of your workout as needed.
Happy Shopping!
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