Focus on Your Health - NW Personal Training

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In a few weeks, we’ll all be celebrating and toasting into the New Year. If you’re serious about your health and fitness, I encourage you not to wait until January 1st to focus on your physical and mental health. Why not start right now, so you can launch into 2023 with a head start?!

With that said, we are deep into the busy holiday season and most struggle to fit in workouts on top of all the parties, shopping and other commitments. Considering the time constraints, this “Finish the Year Strong” workout will be short and sweet!

It will involve a full body workout that will challenge your cardiovascular system and muscles. Your workout will be 20 minutes and you’ll try for 3x/week on alternating days. Try to get in 6 workouts before the end of the year. You’ll need hand weights or something heavy to lift like soup cans or water bottles.

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20 Min 3x/Week Workout

Start with a 5 min easy warmup like a walk, elliptical or bike.

Then do a 1-minute cardio blast like walking, running or skipping on the spot, climbing stairs or a cardio machine. Do 1 minute hard and fast.

Then do each of the following strength exercises for 45 seconds. Take a 15 second break. Complete each of the 6 exercises and then do a second and a third set for a total of 18 minutes of work.

Squat & Press

Start standing with your feet between hip and shoulder width apart.

Hold a set of hand-weights at shoulder height.

Set your posture by engaging your abdominals, pressing your chest out and up and your shoulders back and down.

Start by slowly squatting backwards while keeping your knee caps pointing in the same direction as your feet.

Lower until your upper thighs are parallel to the floor or to a comfortable position.

You’ll notice that upper body will come forward slightly.

Now slowly extend back upwards while simultaneously lifting your hand-weights over your head.

Bicep Curl & 1 Leg Balance

Start by standing on one leg.

Curl your hand-weights towards your shoulders keeping your elbows at your sides.

Alternate legs while maintaining balance.

Reverse Fly

Lie on the floor or a bench.

Keep your back elongated, your neck neutral and your abdominals active.

Slowly raise the hand weights laterally into a reverse fly keeping your elbows slightly bent.

Squeeze your shoulder blades together and slowly lower the arms.

Push-ups

Lie on your stomach with your knees bent and feet lifted off the floor towards your hips.

Position your hands on a bench or the floor a few inches beside your shoulder.

Make sure that your elbows are directly over top or to the inside of your wrists.

Keep your abdominals contracted and your back in its neutral position.

Now slowly push up, then slowly return to the starting position.

Opposite Arm and Leg Lift

Get onto your hands and knees.

Be sure that your hands are positioned under your shoulders and your knees under your hips.

Keep your abdominals contracted throughout the entire exercise and your back stable.

Now slowly, while not moving your back and keeping your neck neutral, lift one arm and the opposite leg.

Think about lengthening your limbs rather than lifting as high as you can.

Try not to excessively lean your body into the supporting limbs.

Alternate sides.

Plank

Lie on your stomach.

Place your elbows under your shoulders.

Now slowly lift your hips so that your body weight is supported on your toes and elbows.

Keep your abdominals contracted and your back neutral and supported.

There should be a straight line from the top of your head to your toes.

If this feels too aggressive, position on your knees instead of toes.

Finish with another 1-minute cardio blast.

Cool down, stretch and feel great that you did what you need to do to be at your best!

Yours in health & fitness,
Sherri McMillan