“Hey! What’s going on? It’s Ian Hart here! And here is Holiday Workout #1. It’s going to be four exercises thus, many circuit is going to take about 3 minutes roughly. So I want you to do 3 – 5 sets of this. This workout should take less than 20 minutes total if you do all these exercises. You can do variations of these exercise so I am going to explain as we go through them. If you don’t have weights you can do all these exercises without weights, or you can grab something around the house that adds a little bit more of weight to this.
The first exercise that we will be doing is going to be squat to backwards lunge. I am using a kettlebell for this. We are going to start of lifting up, do a backwards lunge, lift it up again alternating legs, squat, backwards lunge, squat, you are going to do 10 reps on each side. So squatting, backwards lunge – 20 reps.
The next exercise is going to be what some people call a Dive Bomber Push Up. You’re going to get through a V position, feet wide, hips up in the air, you are going to come down and up and then repeat – reversing the movement. So coming down then pushing your body back up and repeat. Back down, and up. You are going to do 15 to 20 reps of the Dive Bomber push-ups.
Then you are going to do 20 jump squats, if your body is not ready for jumping you are just going to do 20 fast body weights squats. Jump squats are just going to be like this – you want to land nice and soft, just get up in the air. If you are familiar with plyometrics then you can go higher and jump higher in the air, make sure you are landing nice and soft, 20 reps of jump squats.
And then bicycle abs. You are going to do 20 nice and fast and then 20 nice and slow, One counts your elbow to knee so one, two, three… this would be fast and then 20 slow. Make sure you’re squeezing the abs and then repeat…
– Squat to backwards lunge (20 reps)
– Dive Bomber push-ups (15-20 reps)
– Jump squats (20 reps)
– Bicycle abs (20 fast, 20 slow)
So that’s Holiday Workout #1. Get to that and you’re going to have two more exercises or two more exercise regimens following up on this in the next couple of days.
Alright, I hope you have a great holiday and enjoy the workout.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.