Holiday Fit Guide: Upper Body 2

Can you believe that Christmas is almost four days away?

Although I will be away for work over the holidays, I’m still excited for Christmas! I can’t wait to see all my family and friends after Boxing Day and exchange gifts, eat good food and drinks. Traveling or working over the holidays is tough. That’s why this workout is so great! I don’t need to find a gym open on Christmas Eve or Day – I can just move the table or chairs in my hotel room and go hard for 20-30 minutes.

Just remember this workout isn’t just for over the holidays! You can do it anywhere & any time!

For today’s workout we head back to work the Upper Body. Experts say, after any tough workout, you should give your body around 48 hours to recover. For this reason, I personally have an easier time splitting up my training days by Upper and Lower body sessions.

Holiday Fit Guide

Upper Body 2

Todays workout is a HIIT workout. Don’t forget to warm up!

HIIT

Complete each workout for 30 seconds with no breaks in-between. AAer compleFng one round, rest for 30 seconds. Complete 3-5 rounds.

plyo_pushups

A) Start in a fully extended plank posiFon. (If you are a beginner or new to this move, start in a push-up posiFon on your knees).

B) Lower chest down towards the floor. Then explosively push up, liAing your hands and upper body up off the floor. When hands touch back down, repeat movement as quickly as you can.

tricep_pushups.png

A) Start in a fully extended plank position. (If you are a beginner or new to this move, start in a push-up position on your knees).

B) Lower chest down towards the floor, keeping your elbows and arms tucked in along your body. Push back up and repeat.

lateral_raise.png

A) Stand with resistance band underneath one of your feet. Place ends of the band in left and right hands palms facing the body.

B) Squeeze and lift arms laterally until parallel with shoulders. Hold for one second and lower. Repeat.

plank_shoulder_taps.png

A) Start in a fully extended plank position.
B) Keeping body as still as possible, lift left hand up and reach across and touch your right shoulder. Lower hand back to start. Then lift right hand and tap your left shoulder. Repeat alternating sides.

bicep_curl_shoulder_press

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

B) Curl your arms at the same Fme 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. Reverse movements back to start.

mountain_climber

A) 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.

 

For the Entire Holiday Fit Guide.

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