Getting Fit with Sandbag Training

Even though sandbag training isn’t necessarily a new concept, it hasn’t been until recent years that it has become more consistently used with fitness professionals and athletes.

Sandbags can mimic most exercises performed with dumbbells, barbells and medicine balls, but the key difference is that they bring more challenge to stability during exercise due to the shifting of the weight. This helps improve core strength and endurance in our postural muscles. Plus, with more of a “dead weight” feel, there is more metabolic demand placed on the body, which creates a great cardiovascular challenge as well.

Lastly, sandbags effectively allow the exerciser to train for movement and in all planes of motion. We need to remember muscles are designed to work in synergy and in three-dimensional space, allowing the body to rotate, move forwards/backwards and side to side. This will help minimize muscle/movement imbalances, decrease risk of injury, improve athleticism and simply improve overall function.

Sandbags themselves come in a variety of sizes and allow for the user to adjust the weight depending on his/her strength or skill level. There are two approaches that can be utilized: a heavier, more stable sandbag or a lighter, less stable sandbag. Specifically, the more the sandbag weighs or is filled, the more strength is emphasized. In contrast, by removing one of the filler bags, the overall weight is less, but it also allows for more shifting of the weight inside of the sandbag, thus placing more emphasis on stability.

Brand-wise I personally recommend the Ultimate Sandbag. They are durable and don’t have any issues with leaking sand like some of the less expensive models I have tried. They offer four sizes based on fitness/strength levels. If you are just starting out I recommend the “core” or “power” bag. For more advanced users, the “strength” or “burly” bag may be the best fit.

Now that you’re ready to give sandbag training a go, here is sample circuit to get you going.

Perform 2-3 sets of 10 repetitions each.

Cleans: Begin with the sandbag directly in front of you. From there, “hinge” at the hips by pushing them behind you, as you lower and grab the parallel handles of the sandbag while keeping your shoulders pulled down and back to lock in the upper body. Pushing through the heels, quickly accelerate by extending at the hips and simultaneously pulling in a straight line with the arms, keeping the bag as close to your body as possible. Allow the bag to roll as you catch it shoulder-level with your elbows up. Return to the starting position and repeat.

Shoulder Lunge: Begin with the flat side of the sandbag resting on your right shoulder. Step forward with your right leg and lower into a lunge position by bending your front leg until you reach a 90-degree bend in your front leg while maintaining an upright posture. Return to the starting position and repeat with the opposite leg. Continue for 10 reps total, and then position the bag on your left shoulder and repeat.

Shoveling: Begin with the sandbag in front of the body. Pivot one foot while rotating the bag to the opposite side by the knee. Absorb and decelerate the bag by bending the knee and hinging at the hip. Extend the knee and hip, pivot and swing the bag back to the other side. Continue to pivot and swing the bag back and forth to either side until the set is complete.

Bear Hug Squats: Hold the sandbag vertically by wrapping your arms around the midpoint of the bag at chest level by squeezing the bag, keeping your shoulders down and back. Slowly lower into a squat, keeping your knees slightly outward, keeping weight in the heels and maintaining squeezing pressure with your shoulders back. Return to the starting position and repeat.

Snow Day Workout

Now grant it…I’m from Utah and today’s snow conditions are pretty elementary from my experience. So with that being said, this workout will still require some equipment and actually making it to the gym for most of you.

The theme of the workout is more for getting out some aggression that comes with cabin fever and is a better alternative to the “All work and no play” approach as we’ve all seen with our “dull boy” in the clip above.

So without further ado…here’s what I felt inspired to do on today’s snow day.

Dynamic Warm Up – 10 Minutes

Anaerobic Circuits: 3 rounds total. Complete the first circuit for the designated reps. Alternating between the two exercises as many times as you can for the full two minutes. At a minimum you should complete each exercise at least one time through.

Rest 1 minute. Then use the same approach for circuit #2. After completing both circuits recover for two minutes, then repeat two more times with the same rest schedule. Note that the reps descend each set as indicated below.

Anaerobic Circuit #1 – 2 minutes
1. Straight Punches (Heavy Bag) x 100-90-80
2. Burpees x 15-12-10

Anaerobic Circuit #2 – 2 minutes
1. MB Power Getup to Wall Ball 20# x 10-8-6
2. Jumping Jacks with Battle Rope x 50-40-30

Rest 3-5 minutes after completing 3 rounds of the anaerobic Circuit.

Strength Circuit (Push/Pull): Pretty straight forward.  Complete both exercises for the outlined reps below (Descending Rep Scheme).  Complete both exercises without stopping, then rest 1 minute between each compound set.  Strict form on the chin ups.  Use a superband or minimal kip if needed.  But try to stay as strict as possible.  For you stronger ladies and gentlemen…you can put your feet on a plyo box if it’s too easy 😉

1. Ring Pushups x 10-10-8-8-6-6-4-4-2-2

2. Chin ups x 10-10-8-8-6-6-4-4-2-2

Rest 2-3 minutes after strength circuit

Core Circuit:  Complete each exercise for the designated reps.  Minimal rest between exercises.  1 minute recovery between rounds.  Use a 8-12# Med Ball for the first two exercises.

1. Long lever crunch with vertical leg raise x 20-15-10

2. V-Sit with rotation x 20-15-10 (per side)

3. Plank with spiderman kick x 20-15-10 (per side)

4. Cobra (McKenzie Press Ups) x 20-15-10

That’s it!  Go home, kick your feet up by the fire and relax…you earned it!

 

Cool Fitness Tools to Keep Workouts Fun

Let’s face it. Staying motivated with the same exercise routine can get boring – fast. The human body and mind have a certain threshold when it comes to doing the same thing over and over again. And exercise is no exception.

The good news is you don’t have to limit yourself to the usual go-to of free weights or strength and cardio machines. The fitness industry is always creating training devices that are different and challenging and produce great training results.

I’m not talking about fad infomercial products like the shake weight or the ab belt. These are the same training tools used by fitness enthusiasts and even professional athletes. Specifically, a few that are “outside of the box” include SandRopes, SandBells and the TRX Rip Trainer. From a training standpoint they are great because of their versatility, and each one will help improve cardiovascular endurance, strength and power – and burn fat.

1. SANDROPES

SandRopes, as the name implies, are neoprene battling ropes filled with sand.

Made by Hyperwear, SandRopes come in either a 15- or 30-pound option. SandRopes give you a few advantages over regular battling ropes.

First, they take up less space. Regular battling ropes range from 30 to 50 feet in length, while sandropes are only 10 feet. Second, they don’t require an anchor point like battling ropes do (though they can be anchored if preferred).

And last, because they are filled with sand, they will challenge grip strength much more.

SandRopes are used traditionally by implementing a whipping or circle motion with your arms, creating a “wave” in the rope. And with the shifting of the sand and dead-weight feel, it’s even more challenging to keep the wave going.

As a bonus, SandRopes are also great for resisted running drills as well. Overall, they are a great total-body training device that will tax your muscles and cardiovascular system.

SANDROPE SAMPLE EXERCISES

• Basic wave

• Ultimate Warrior (Side-Facing Wave)

• Rope Drags

• Ax Chops

2. SANDBELLS

Also made by Hyperwear, SandBells are sand-filled neoprene disks that range from 2 to 50 pounds. SandBells create great workout diversity because they can simulate exercises used with dumbbells, medicine balls and kettlebells. And, of course, there is the increased challenge to grip strength, which you don’t experience with traditional free weights.

Also, because they are compact, SandBells can easily be used for workouts when traveling or if you have limited space.

SANDBELL SAMPLE EXERCISES

• Rotational Slams

• Squat Toss

• Walking Plank/Row

• Swings

3. TRX RIP TRAINER

This is a resistance-cord system that creates an unbalanced load to help develop core strength, power and endurance. The cord can attach to one end of the resistance bar for high-variety asymmetrical and rotational exercises to challenge core strength. But you can also attach the cord to each end of the bar for more traditional strength exercises, giving you countless options. The Rip Trainer is very portable. All you need is a stable anchor point for the opposite end and you’re ready to press, pull, squat and rotate your way into a killer total-body workout.

TRX RIP TRAINER EXERCISES

• Squat to Overhead Press

• Slap Shot

• Rotational Punches

• Squat Row

Related Links:

trxtraining.com

hyperwear.com

boisefitnessequipment.com

Read more here: http://www.idahostatesman.com/2014/05/11/3179386/cool-toys-help-keep-exercise-sessions.html#storylink=cpy

Get more results in less time: High-Intensity Interval Training

Most people’s primary motivation for working out involves weight loss. The original school of thought for optimal results was performing a minimum of 30 minutes of cardiovascular exercise at a moderate intensity three to five times a week in conjunction with resistance training two to three times per week. But in today’s world, most of us simply don’t have that much time to commit to the gym. The good news is we may not have to.

A multitude of recent research studies have shown that high-intensity interval training (HIIT) has the potential to be just as effective for burning fat, increasing strength and improving cardiovascular endurance.

Researchers from the city of Eugene’s FitCity Wellness Center completed a 10-week study. Twenty-one people participated in HIIT three times per week with workouts finishing in just under 30 minutes. The results? Participants showed reductions in body weight, body fat percentage and circumference measurements. Another study published in The European Applied Journal of Physiology showed metabolism to be in an elevated state for up to 16 hours following intense exercise. And from a fitness perspective, the Journal of Applied Physiology did a study measuring the cardiovascular response of a high-intensity program and found endurance actually doubled in the high intensity group.

Now this isn’t at all to suggest we should completely eliminate longer workouts, especially if your goals are endurance-based. However, considering how precious time is in today’s society, isn’t it wise to incorporate short, intense workouts into the mix? So the question is, how does it work?

In a nutshell, HIIT workouts typically involve total body strength and conditioning exercises performed in a quick, all-out intensity for 20 seconds all followed by a 10-second recovery. This cycle is repeated for a total of four minutes, and HIIT workouts usually last between 20 and 25 minutes (5-6 cycles), not including the warm-up or cool-down. The goal is to work as quickly as possible but without compromising form.

And on that note, because of the intense nature and speed of the workout, it’s recommended to incorporate only exercises that primarily use body weight, resistance tubing or a medicine ball (5-10 percent of body weight). This will ensure better form and minimize the risk of injury. HIIT workouts should be self-paced and adjusted to your fitness level. If you are just starting an exercise program, I recommend at least 12 weeks of aerobic base conditioning, muscular endurance training and mastering the exercise technique before adding HIIT to your routine.

Now that you’re ready, try this challenging circuit that is guaranteed to get your heart pumping and your muscles burning for more!

Burpees: 

 
Start in a standing position with your feet hip width apart.  Lower into a squat and place your hands on the ground shoulder width apart. Hop or quickly walk your legs behind you until you are in a pushup position.  Quickly hop or walk you legs back underneath you and jump into the air.  Perform 2 cycles (20 seconds work/10 seconds of rest) then move to the next exercise.

Resistance Tube Punches:  

Wrap a medium to heavy resistance tube around a solid anchor point at chest level threading it all the way through.  Grab the handle with your right hand and position your body with your back facing the anchor point in a split stance with your left leg forward. Stand far enough away so there is slight tension in the tube with your right arm cocked at your side.  Engage your abdominals, and explosively rotate your hips while pressing/punching your right arm straight forward towards 12 o’clock and then quickly return to the starting position, repeating the movement fast.  Perform 1 cycle on the right and 1 on the left (20 seconds work/10 seconds of rest) before moving to the next exercise.

Split Jumps:

  

Begin in a lunge position with your left leg forward and your right leg back.  Jump into the air scissoring your legs so you now land with your right leg forward and your left leg back landing both feet simultaneously.  For modification, add a stutter step by letting your forward leg land prior to the back leg landing.  Perform 2 cycles (20 seconds work/10 seconds of rest) then move to the next exercise.

Medicine Ball Slams:

Stand with your legs hip width apart with your arms hanging just below your hips holding a medicine ball.  Keeping your core tight, quickly raise the ball overhead and slam it down to the ground catching it on the bounce.  Repeat as many repetitions as you can for 20 seconds, rest for 10 then repeat for 20 more seconds.

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 18 years experience in the fitness industry. Contact him at championfit@live.com or www.championfit.net.

Strength Complexes Get Fast Results

It seems every summer is the same. Life simply gets … busy. Kids are out of school, there are vacations, you’re working more hours and still trying to maintain anything remotely close to a social life.

With the mad shuffle, it’s our fitness routine that usually gets put on the back burner first. Why? “I don’t have time to spend an hour at the gym.” Well, you may not actually need an hour. In fact, you might get more out of your routine now in as little as 20 minutes using strength complexes.

Strength complexes are similar to circuit training with one exception: We limit our workout to one piece of training equipment. This can be in the form of dumbbells, kettlebells, medicine balls, TRX, barbells – anything, really – as long as it’s simple and allows for a wide variety of exercises.

The advantages of using one training tool are: First, it minimizes setup time; and second, it allows us to move seamlessly from one exercise to the next without moving to another station.

Strength complexes come with many fitness advantages as well. Not only are they great for building strength, but they are highly effective at improving cardiovascular endurance. Also, strength complexes come with a high metabolic, which taxes our bodies more in less time, yielding a higher-calorie expenditure post workout, higher fat loss, etc. And lastly, strength complexes utilize total body movement, which is what our bodies were designed for. If you watch an athlete or people move in general, you see that movement involves multiple regions of the body.

Whether you’re hitting a tennis ball, picking up your kids or putting away groceries, these actions require multiple muscles to fire and work synergistically. So, by using full-body strength complexes, we experience a better carryover effect for our recreational activities and day-to-day living.

OK, here’s how we set it up:

Choose your equipment: The only rule for this is choosing something that can be taken anywhere in the gym, preferably where you have ample space to maneuver. My favorites are the TRX, dumbbells, barbells, resistance tubing, medicine balls and kettlebells. One isn’t necessarily better than the other; simply know that each has its own advantages, and any of them will suffice.

Pick a rep scheme: There are countless options when it comes to choosing reps. Typically, strength complexes are more endurance-based.

I recommend working with lighter loads and training at higher reps due to the high demand of the workout. Anywhere between 10-15 reps per exercise/combo works great. Another option is performing each exercise for a specific time, typically between 30-90 seconds per exercise.

Exercise sequence: Again the sky is the limit. Pick two or three combination exercises (e.g. barbell deadlift/row) or four exercises that focus on a total-body movement (e.g. lunge with lateral raise), a pressing exercise (e.g. overhead press), a pulling exercise (e.g. dumbbell row), and a squat and/or lunge. The goal of the sequence is to use all the movement patterns of the human body.

The workout: Once you have your exercises and reps selected, perform your strength complex for a 5- to 10-minute block of time, resting only when needed. This will get your heart pumping and your muscles burning in no time. Rest between 1 and 3 minutes and repeat, performing a total of 2-3 blocks.

There you have it. A killer workout in 20-30 minutes. Outlined below are three strength complexes to get you started.

To see a video of these complexes click here

Barbell strength complex: Perform 10 reps each for a 5- to 10-minute block. Complete 2-3 training blocks total.

1. Alternating lunge

2. Push press

3. Deadlift to barbell row

Dumbbell strength complex: Perform 10 reps each for a 5- to 10-minute block. Complete 2-3 training blocks total.

1. Squat to lateral raise

2. Single leg squats

3. Renegade row

TRX strength complex: Perform 10 reps each for a 5- to 10-minute block. Complete 2-3 training blocks total.

1. Pistol squats

2. Wide row

3. Pushups

4. Hip press

Metabolic Conditioning

Most people’s primary motivation for working out involves weight loss.  Traditionally, experts suggest doing a minimum of thirty minutes of cardiovascular exercise at a moderate intensity three to five times a week in conjunction with resistance training two to three times per week.  Realistically most of us can’t commit that much time to the gym. The good news is we don’t have to!  Current research shows you can burn more fat, increase your strength, and improve cardiovascular endurance in less time by utilizing  high-intensity, low volume training into your routine.

One study compared the effect of a 20-week endurance training program with that of a 15-week high intensity in terms of body fat loss and muscle metabolism.  Researchers found a bigger decrease in body fat in the high intensity group compared to the endurance group (Smith 2002).  Another study published in The European Applied Journal of Physiology showed metabolism to be in an elevated state for up to 16 hours following intense resistance exercise (Schuenke, et al. 2002).  From a fitness perspective, the Journal of Applied Physiology did a study measuring the cardiovascular response of a high intensity program.  The results?  Participants’ endurance actually doubled (Burgomaster et al. 2005).

While the research isn’t to suggest we completely eliminate longer workouts, especially if your goals are endurance based.  However, considering how precious time is in today’s society, isn’t it wise to incorporate short, intense workouts into the mix?  The question now is how?  While there are several methods to high-intensity training, one of the most popular and effective choices is metabolic conditioning.

In a nutshell, metabolic conditioning is a high intensity circuit workout using a combination of strength training exercises and cardio conditioning drills at a higher repetition. The goal is to complete the workout as quickly as possible while staying around your anaerobic threshold for maximal challenge and energy expenditure.  In most cases, circuits are three sets with a minimum of fifteen reps performed per exercise with minimal rest between exercises.  The workout usually lasts between twenty to thirty minutes (not including warm up).

Metabolic workouts should be self-paced and adjusted to your fitness level.  If you are just starting an exercise program, I recommend at least 12 weeks of aerobic base conditioning, muscular endurance training, and mastering lifting technique before adding metabolic conditioning into your routine.

Now that you’re ready, try this challenging circuit (See Video) that is guaranteed to get your heart pumping and your muscles burning for more!

Alternating Lunges w/Dumbbell Curl & Press:  Start in a standing position while holding a pair of dumbbells. Step forward and sink into a lunge holding the down position.  Remember to keep your knee behind your toes.  Perform a bicep curl immediately followed by an overhead press.  With control, bring the dumbbells back down to your sides and lunge back to the standing position.  Alternate sides until you complete a total of 10 reps per leg.

Burpees:  Start in a standing position with your feet hip width apart.  Lower into a squat and place your hands on the ground shoulder width apart.  Hop or walk your legs behind you until you are in a pushup position.  Immediately hop or walk you legs back underneath you and jump into the air.  Repeat for a total of 15 repetitions.

Pull ups or Weight Assisted Pull ups:  Grab the pull up bar with your grip just wider than shoulder width and you palms facing away from you.  Pull yourself toward the bar keeping your chest out and driving your shoulders down away from your ears until your chin is above the bar.  With control lower yourself back down to the starting position.  For modification, use a weight assisted pull up machine if needed.  Repeat for a total of 15 repetitions.

Split Jumps:  Begin in a lunge position with your left leg forward and your right leg back.  Jump into the air scissoring your legs so you now land with your right leg forward and your left leg back landing both feet simultaneously.  For modification, add a stutter step by letting your forward leg land prior to the back leg landing.  Repeat for 20 repetitions.

Pushups:  Depending on your strength start in a pushup position from your toes or knees with your hands slightly wider than shoulder width apart.  Keeping your body straight from head to toe/knee, slowly lower yourself towards the floor until your arms are bent at 90 degrees.  Using control and staying aligned, push your body back to the starting position.  Remember to keep your shoulders relaxed throughout the movement and repeat for 20 repetitions.

Medicine Ball Slams:  Stand with your legs hip width apart with your arms hanging just below your hips holding a 6 to 20 lbs. medicine ball.  Keeping your core tight, quickly raise the ball overhead and slam it down to the ground catching it on the bounce.  Repeat for 20 repetitions.

Strength Endurance Training

One of my favorite strength training workouts that I use personally and with clients is Strength Endurance Training.  Specifically from NASM, this strength endurance training method is a hybrid form of superset training that promotes increased stabilization endurance, hypertrophy, and strength.  This method of training entails the use of superset techniques where a more stable exercise (ex. bench press) is immediately followed with a stabilization exercise with similar biomechanical motions (ex. TRX push-up).  Thus, for every set of an exercise/body part performed, there are actually two exercises/sets being performed.  High amounts of volume can be generated with this method which can result in body fat loss and/or hypertrophy. Training variables should be manipulated depending on which is a higher priority. If body fat loss is desired, utilize more complex/total body strength moves while keeping the repetitions around 10-12 per execise. If hypertrophy is desired, segmenting per body part with each superset is more effective, keeping the repetitions at 8-10 per exercise (see acute variables below).

All in all, these workouts are very taxing but well worth the rewards!  Below are five of my personal favorites.  Countless combinations can be used with this training method…play around with them and you’ll be hooked too…

Strength Endurance Workout:

  • Perform a 10-15 minute dynamic warm-up
  • 3-4 sets/pair of exercises
  • 8-12 reps/exercise @ 70% of 1RM
  • Rest 1 minute between pairs/2-3 minutes between sets

Exercises:

  1. Barbell Clean to Overhead Press/Single Leg Squat with Dumbbell PNF
  2. Barbell Deadlift to Bent over row/Single Leg Deadlift to Dumbbell row
  3. Rockstars/TRX Atomic Pushups
  4. Barbell Squats/TRX Pistol Squat
  5. Pullups/TRX Rotational Pullup

Fitness Fast – Burpee Combination

This is the first of many posts to come with a “Fitness Fast” theme. Many think they don’t have time to exercise…well I’m here to say THINK AGAIN! With minimal resources there is always a way and it will be my pleasure to serve as your guide.

And now we are going to start this series off with one of my favorites, the burpee combination. There are many ways you can approach this sequence for a fast and challenging workout. All you need is a pair of dumbbells and a pull up bar (optional). Weight selection is the same weight you would use for an overhead press for a 10-15 rep set (60-70% or your 1 rep max). Essentially when you break the sequence down there are five primary movements:

1. Burpee
2. Prone Dumbbell Row to Pushup
3. Dumbbell Bicep Curl to Overhead Press
4. Reverse Lunge
5. Pullup.

I love this sequence because it involves the four pillars of movement: a push, pull, raising/lower the center of mass, and rotation. Also, a the burpee combo comes with a high metabolic demand. Not only will it challenge your strength and endurance, it will tax your cardiovascular system tremendously as well.

There are two approaches I recommend for the burpee combination, flow or repetitions. By flow, I simply mean moving through the sequence exactly as its drawn up, 1 repetition for each movement. You can either do the sequence for time, in other words “flow” for one minute followed by a one minute recovery. Or you can flow through the sequence five consecutive times followed by a one minute recovery. The workout looks like this:

Burpee Combination – Flow
5 sets @ 1 minute each
1 minute rest between sets
Circuit Time: 10 minutes

This is a great circuit if you need to get in a workout fast. But, if you have more time you can easily add a second circuit of your choosing. However, I highly recommend a full 3-5 minute recovery before starting the second circuit.

Your second option is the repetition approach. Rather than flowing from one movement to the next, you perform 5-10 reps of each individual movement before moving to the next. In other words, a clusterf#$!:

Burpee Combination – Repetitions
2-3 Sets
5-10 reps/movement
Rest 2-3 minutes between sets

1. Burpees x 5-10 reps
2. Prone Dumbbell Row to Pushup x 5-10 reps
3. Dumbbell Curl to Press x 5-10 reps
4. Reverse Lunges x 5-10 reps/leg
5. Pullups x 5-10 reps

Because this approach had a high volume for each movement, I recommend only 2-3 sets. Plus you’ll need a little more recovery between sets, 2-3 minutes ideally since this option will take a little longer per set and will tax the muscles a more due to the compartmentalized approach. This option still will only take around 15-20 minutes. Still a pretty quick hit.

There you have it! The first of many “Fitness Fast” segments to come. You always have time now get after it!

Have Fun. Get Fit.
Jason

Why wait when you can achieve results now

After more than 15 years in the fitness industry I am still amazed how often people put off starting a workout program until “next year.” Before you consider shutting it down during the holidays consider the following fact: Americans gain an average of 5 – 10 lbs. during the holiday season and never lose the weight! To put it into a larger perspective, over a course of five years, the holiday indulgence alone could result in 25 – 50 lbs. of weight gain!

Now before you chime in with, “But Jason, the holidays are so busy with, work parties, and family engagements, not to mention all of the temptations!” I completely understand and agree that you should be able to indulge, but within reason! Plus, that is an even better reason to start or continue your workout program. Worse case scenario, you gain no weight and create positive momentum going into the New Year. Best case scenario, you actually lose weight, finish the year strong, and become even more motivated come January!

Here are my top five tips for surviving the holiday season and starting the new year now!

Tip 1 Shorten your workouts: Remember that some is always better than none! If you don’t have time to work out for an hour, shorten your workout to 20 – 30 minutes. Exercise doesn’t have to be all or nothing! Doing circuit training with weights or running intervals on the treadmill are fast and effective ways to burn a lot of calories in a short amount of time.

Tip 2 Combine Strength & Cardio into One Workout: This goes hand-in-hand with tip #1. Alternating a strength exercise with a cardio exercise is an effective way to get the best of both worlds. Perform 3 sets of the following circuit for 1 minute each with little to no rest between exercises:

1. Pushups 2. Jump rope 3. Cable rows 4. Jumping jacks 5. Body weight lunges 6. Rowing machine

Tip 3 Find a Workout Partner: Using the buddy system works wonders for staying consistent. It creates a sense of accountability by both parties. Plus, there is always the tendency to push a little harder when you have a partner involved. Just make sure you find a partner that is reliable!

Tip 4 Fill up on Healthy Food Before the Party: There will always be guilty pleasures at all times around the holiday season. Filling up on healthy food and water prior to the party will lead to less calorie consumption during social engagements!

Tip 5 Eat to Mild Fullness: We’ve all experienced it. Eating our holiday feast to the point to where we feel like we’re the stuffed turkey sitting on the dining room table. This year try eating smaller portions instead of piling as much food as possible onto your plate. There will always be plenty of leftovers to go back for a couple of hours later! On a scale of ten, shoot for a 5-6 in fullness. Your waistline (and digestive system) will thank you for it!