It doesn’t matter where you go to bring in the New Year — you’re going to want to look your very best. We’ve only got a little over three weeks, so you’ve got to get to it.

I’m aware of the fact that we’re in the middle of the holiday season, and most of you are going to struggle to try and fit in your workouts on top of all the parties and shopping and other commitments. So the workout I’ve designed is going to focus on getting results in the most time-efficient manner.

Your cardio workouts are going to be short but intense. You’ll be working out for only 20 minutes, but I’d like you to focus on hitting an intensity that is quite a bit higher than you’d normally train. If we’re going to reduce the duration of your workouts, you’ve got to pick up the intensity and go hard.

Your muscle-conditioning segments are going to involve movements that combine lower body and upper body exercises; so again, we can be more efficient and get the desired results in a shorter period of time.

By the end of this three – week period, each of your workouts should take no longer than 45-60 minutes and will include a warm-up, cardio, muscle-conditioning segment and cool-down stretch. 

Cardio

Start with a short, easy 5-minute warm-up. Then begin your 20-minute cardio segment involving any activity of your choice like running, walking, cycling, or stair climbing. Start with 4.5 minutes at a moderate pace and then for 30 seconds, pick up the pace and perform a high-intensity interval. Perform this set four times for a 20-minute workout. Do this work out three times this week on alternating days.

Muscle-Conditioning

(click HERE for full descriptions of these exercises)

• Forward hinge + bent row: Perform 8-12 reps for one set.
• Chest press + leg lifts: Perform 8-10 times on each leg for a total of 16-20 reps for one set.
• Side-lying abdominal stabilization: Hold for five seconds and do this five times on each side.

Traveling and want a hotel holiday workout?  Check out this video for a hotel room fat-buster workout that Terry and I filmed last year at this time!

Get Results BEFORE the New Year!

Happy Holidays!

Yours in Health & Fitness,
Lisa G. Wright

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SEMI CIRCUIT 1:

• Pushups from knees – Keep shoulders down and belly button draw in.
• Bodyweight squats – Keep head up and shoulders back. No bending over at the waist.
• Jumping Jacks – Stay light on the feet.
• Opposite Arm Opposite Leg Raise – Take arm out at an angle a bit, squeeze butt, and keep belly button drawn in.

SEMI CIRCUIT 2:

• Lateral Bag Kick with bar – Option to hang on to lightweight body bar for support.
• Bridge (Plank) on elbows – Draw belly button in and keep head and shoulders relaxed.
• Standing Chest Press with Cables – Stagger the feet for better support and draw the belly button in to stabilize.
• Squat with Supra Band – Keep head up, elbows high, and shoulders back. No bending over at the waist.

SEMI CIRCUIT 3:

• Jump Rope (side to side) – Stay light on the feet
• Cable Lat Pull downs – Keep palms facing down or in, relax the head, squeeze butt, and keep belly button draw in.  
• Banded Ankle Walks – Stick butt out a bit to target glutes more. Keep head and shoulders up.
• Belly Blaster – Draw belly button in and keep head and shoulders relaxed.

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