“Hey! It’s Ian Hart here with Holiday Workout #3. Again it’s 4 exercises, but today we are going to be focusing on more stability than anything else. So I am going to show you 4 exercises, they’re going to be on one leg if you have any issue with dealing stability exercises then just do both legs – you can do the same exercises with both legs.
All right! So the first one incorporates if you have a dumbbell, you can also use a gallon of water or a gallon of milk, because the weight doesn’t really need to be that heavy because it is a stability exercise. You are going to have stand on one leg, lean over, back nice and straight, make sure your back is straight and then you are going to do One Arm Row, stabilizing on the leg, you can do 12 reps, 12 to 20 depending on how light the weight is. If it’s easy, do higher reps and then switch, and then repeat. Balance, stabilize, try to stay on there without falling over. If you need to you can use your foot in the back to tap down just to stabilize again.
The next exercise is going to be Push Up and this time you you are going to be shifting your body weight to one arm, you’re assisting with the other arm. So you are going to shift your weight over to this arm and then push up and then shift to the other side then back. If you’re not strong enough to do a full push up, you can just do a regular push up, or you can go to your knees and do the same thing, so pushing up and back. So 10 on each side, for a total of 20 reps.
Next exercise is going to be on one foot – One Foot Toe Touch. Keep you back nice and straight, alternating your arms, if you are not able to get to your toe, get down to this point – you can get a reference point like a cone (the top of the cone) and then you are going to touch the top of the cone. You want to do 12 reps on each leg, switching until it touches back nice and straight again, as I’ve mentioned.
And then last one everybody’s favorite, High Knees. So high knees, are meant to get your knees up; 30s you can go fast, speed, move your arm for both cardio, and then 30 seconds and repeat.
So again we have:
– One leg bent over rows (12 to 20 reps)
– Push ups shifting to one side (20 reps)
– Toe touches (12 reps, 12 to 15 on each leg depending), try to get the whole repetition without falling over if you need to, you can use that back foot
– High Knees (30 seconds)
Again, this is going to take roughly about 4 minutes per circuit, do 3 to 5 sets depending on how you feel and then let me know how you do. Go ahead and leave a comment below, and tell me what your time was, how many reps you banged out and how much weight you used. Again this is Holiday Workout #3 from EarthFIT. I hope you enjoyed it and take advantage of it. Do it now.”
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.