December 22, 2011 @ 8:17 PM

 

Hi Guys,

Today's holiday workout is quick and will help you stay on track during the festive season.  It will only take you 8 minutes, but those 8 minutes should be really intense.  Push yourself as hard as you can and make the most of the little time that you have.  You will be targeting most of the major muscle groups so it's an effective workout that will maximize calorie-burn.  If the exercises are too difficult, then try the beginner modifications or try one of my easier Basic Beginner workouts. Give it a try and let me know how you did. The complete workout details are below:

 

WORKOUT DETAILS:

Set your Gymboss Interval Timer to 6 rounds and two intervals: 10 seconds of rest followed by 30 seconds of work. The workout is split up into two parts and has a total of 4 bodyweight exercises. Each part will take you 4 minutes to complete and for each part, you will alternate between two exercises at each interval. It is important that you always listen to your body and adjust the intensity as you see fit. Here are the exercise details to clarify:

Note: Although not shown in the video, it is very important that you warm-up before your workout and stretch afterwards. You can find some easy stretches in my previous stretching routine here:

Part 1:

Start your interval timer. After the first 10-second beep, perform the first exercise (Jump Lunges) for 30 seconds. When it beeps again, rest for 10 seconds then perform the second exercise (Sumo Push-Ups) for 30 seconds. Keep alternating between the two exercises until all 6 rounds are finished. You will follow the same pattern for Part 2.

1a) Jump Lunges: This exercise targets the legs and bum. It also elevates the heart rate and adds a power element. Your legs will be burning... but in a good way! When you can no longer perform the exercise with proper form, regress the exercise to a forward lunge instead.

1b) Sumo Push-Ups: This push-up targets the chest, shoulders, and triceps.  Raising the arms and squeezing the shoulder blades targets the muscles of the upper back. This is also a great core exercise.

 

Part 2:  Reset your interval timer to 6 rounds and alternate between the next two exercises.

2a) Mountain Climbers: This is a great cardio exercise that also targets the muscles of the core and shoulders, and legs to a lesser extent.

2b) Elbow Plank Leg Raises: A great exercise that targets the core and glutes, and to a lesser extent the lower back  and shoulders. 

Keep track of the number of repetitions that you complete each round so that you can try to beat it the next time you try the workout.

Enjoy!

 

Regards,

Bernadette Abraham
Your Fitness Professional

Neither Bernadette nor anyone associated with BernaciseMe.com will be held responsible or liable for any injury sustained while performing these exercises. Always consult with a physician before starting an exercise program.