Holiday Fit Guide: Day 1 Starts Today!

Hey Guys!

I’m so excited to launch my Holiday Fit Guide Today! Day 1 is an upper body workout that you can do anywhere. All you need is a workout band and a little bit of space! Want to download the whole plan? Click Here: Holiday Fit Guide.

Holiday Fit Guide

Upper Body Day 1

Complete each workout with 12-15 reps each. Rest 1 minute after each set. Complete 3-5 sets.

pushups.pngA) Start in a plank position. Arms stretched out below shoulders. Body and back in a straight line.

B) Lower chest down, keeping back in-line with the rest of the body. Avoid arcing of the back. Repeat.

Tricep_dips.pngA) In a supine position on the floor, put your body in a “V” shape with knees bent and arms stretched out below shoulders.

B) Slowly lower body by bending at the elbows, using your triceps to dip your butt almost all the way down to your mat. Before touching the ground, push your triceps back into a straight line. Repeat.

bid_dogA) Start a table top position. Back parallel to the floor.

B) Raise your left hand forward, palm facing down. At the same time kick your leg straight out. Hold for 1-3 seconds.

C) Pull left hand and right leg to your centre, touching your left elbow to your right knee. Go back to the table top position and alternate sides. Repeat.

bentover_row.pngA) Stand with your knees slightly bent and back straight and leaning forward. Place the middle of your band under one or both of your feet. Hold the ends of the band with arms hanging.

B) Row your arms back, pulling your hands to your armpits. And back down to start.

bicep_curl_shoulder_press.pngA) Place the middle of your band under one or both of your feet. Standing up straight with your knees slightly bent.

B) With your hands holding onto each end of the band, curl your arms at the same time up, into a bicep curl.

C) Turn your palms to face away from you and push hands up above your head, fully extended, into a shoulder press.

D) Reverse movements back to start.

upanddown_plank.pngA) Start in a plank position with abs tight.

B) Lower left arm down onto left elbow and repeat the motion on the right side. Push back up with your right hand back into the plank position and follow with the left side. Repeat alternating left and right arms pushing up and down with every rep.

mountain_climber.pngA) Start in a plank position with abs tight.

B) Drive left knee as far as you can to your left elbow and back to start. Then, drive right knee close into right elbow and bring back to start. Repeat going as fast as you can with good form.

 

A Little Bit About the Fit to Flye Holiday Fit Guide

These are workouts that I do when I’m on the road and I don’t have access to a gym. All the workouts are 30 minutes or less and are split between upper body, lower body, and cardio. I have included active rest days, which will give your body a much needed break and gives you an excuse to get out, have fun and be social! The best part of this workout is that it can be done ANYWHERE. At your parents house, in your apartment, in a hotel room, or even on the beach (which is where I shot most of the photos for the guide).

Every day for the next six days I will be posting a new video to go with each workout in the program. I will also be posting a Holiday Food & Drinks infographic to help keep you on track and aware of what you are eating over the holidays (which probably won’t stop me from having seconds of mashed potatoes and gravy).

Don’t have a workout band? And don’t have time to pick one up? That’s ok! Just pick one of the workouts in the plan for that day and do it twice! The main part of the workouts that use bands are to target specific muscles, and are a little less intense then the body weight workouts (giving you a bit of a break!).

Let me know what you guys think!

Below I’ve posted the ENTIRE Holiday Fit Guide Workouts for free! Download it on your phone or print it off! I also have posted Day 1 of the Holiday Fit Guide Workout: Upper Body 1 video.

Hope this helps keep you in shape and feeling good over the holidays! I know I will be!

 

-Ashley

Holiday Fit GuideClick to Download Now! Holiday Fit Guide

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