The festive season is always filled with delicious foods. However, the saying “a minute on the lips, forever on the hips” might be stuck in your mind. We hope to provide you with a few exciting exercises that will help you feel good and look good
LOS ANGELES, CA, December 21, 2018 /24-7PressRelease/ — The festive season is always filled with the most delicious foods you can think of. However, the saying “a minute on the lips, forever on the hips” might be stuck in your mind. With this article, we hope to provide you with a few exciting exercises that will help you feel good and look good this season – no matter what you eat.
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Before getting started, here are a few tips that may help you stick to your workout and also help you see the best results:
– Plan your day and stick to it.
– Always stretch for 10 minutes before and after a workout – This will lower the chance of an injury and provide easier movement during each exercise.
– Get your friends involved – This will increase your motivation and make it more enjoyable.
– Feel the part by acting the part and wear the right clothing.
– Invest in some equipment like a yoga mat, dumbbells, and resistance bands. You can do each exercise without these, however, by adding these pieces of equipment to your workout, you will see better results.
Below, you will find a list of our favorite home workouts that provide full body resistance training and light cardio. This 40-minute workout will get your heart rate up and bring your mood to the next level. Each exercise should be done 8-15 times (reps) and you should complete it 2-4 times (sets). Between each set rest for 60 seconds. This rest is needed as your mind takes much longer to recover than your muscle fibers, and you may need to catch your breath. It is best to start by doing 8 reps and build on this depending on how active you are initially.
#1 Dumbbell thrusters
This is a combination of a squat and a shoulder press. Your feet should be shoulder-width apart with dumbbells in front of the shoulders. Squat down as if sitting on a chair and then stand up and extend the arms over the head. Bend your arms back down and stand in the starting position. This will primarily work the quads, hamstrings, glutes, and shoulders.
#2 Glute bridge with chest fly
Lie on your back, bend your knees, and straighten your arms to the sides – palms up with a dumbbell in each hand. Start the bridge by lifting your hips off the mat and squeezing your glutes together. At the same time, bring the dumbbells up with the palms facing each other. Bring the arms back down to the floor and then release the squeeze and lower the hips back down. This will work the glutes and the chest.
#3 Front raises and side raises
Hold a dumbbell in each hand and palms facing downwards. Keep the arms straight, yet bend the elbows slightly. Raise the dumbbells in front of you and back down and then raise the dumbbells to the sides and back down. This will work the shoulders.
#4 Pulse ups and leg drops
This will make the upper and lower abs burn. Lie on your back, raise your legs to a 90-degree angle, and place your hands under your tailbone – this is the starting position. Lift your hips and hold for 2 seconds and then lower your hips. Back at the starting position, keep the legs straight, push the lower back into the floor, and lower the legs to the floor. Bring the legs back up into the starting position.
#5 Tricep kickback
This will target the triceps. Go on your hands and knees. Take a dumbbell in the right hand and raise the elbow so that the upper arm is parallel to the floor. Extend the arm backward, squeeze, and bend the elbow back into a 90-degree angle. Repeat and then switch sides.
Lie on your stomach and extend legs and arms. Lift your arms and the legs off the floor and hold for 2 seconds. Return to the starting position and repeat. This will work the middle and lower back.
#7 Dumbbell side bend
This workout is for the oblique muscles and a little for the abs. Stand tall with your feet shoulder width apart. First, hold the dumbbell in the right hand with the palm facing the hip. The left hand must be placed behind the head. Bend the right side (lower the dumbbell to the floor) as far as you can and hold for 2 seconds. Return to starting position and repeat. Switch sides.
#8 Bicep curl
For the biceps, stand with feet shoulder width apart and hold a dumbbell in each hand. The palms should be facing forward. Bend the arm and bring the dumbbells up to the shoulders, squeeze, and extend the arm fully back down. Remember to keep the upper arms still and the elbows close to the body.
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