Print It, Do It: Your Ideal Holiday Workout

Dec 26, 2011 9:38pm

That week between Christmas and New Year’s can be a black hole when it comes to working out — key word: Can.

It doesn’t have to be, and with my wedding coming up, I’m determined to not fall off the wagon just because I’m surrounded by magic bars and legs of lamb. Before leaving town for the holidays, I consulted with Barry’s Bootcamp director Alycia Stevenin to develop a workout plan that I can realistically do between movie marathons. Her combined cardio and resistance program takes only twenty minutes (do the routine below twice), requires a pair of 5 to 10-pound dumbbells and a stepper or a square of floor space, and will leave you sore the following morning. I can attest to it — it kicked my butt while I watched “Toy Story.”

(Truth be told, I signed up for a week-long membership at my fiance’s family’s local gym as well and have been doing my own Barry’s-esque workouts there when I can get my butt out of the house. I’m taking a two-pronged approach to staving off holiday weight gain.)

Alycia’s Fat Blast Holiday Fitness Program

Tip from Alycia: “High Intensity Interval Training is about mixing high intensity bursts of exercise with moderate intensity recovery periods. It’s brutal but has incredible advantages. It’s the quickest way to get fit and lose fat.” 

Jumping jacks (1 minute — use your cell phone timer/stop watch/wall clock with a second hand).

Squat with overhead press (Repeat for 1 minute, hold the last rep and pulse for 15 seconds).

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Squat with overhead press. Lift the dumbbells above your head as you stand to complete the overhead press.

Jog in place (1 minute).

Lunges with a bicep curl (Repeat for 1 minute, hold the last rep and pulse for 15 seconds).

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Lunge with bicep curl.

Jumping jacks (1 minute).

Push-ups with plank and mountain climbers (1 minute — do a push-up, hold a plank for 5 seconds then do 10 mountain climbers, bringing opposite knee to opposite shoulder.  For the final rep, hold the push up position for 15 seconds).

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Mountain climbers.

Jog in place (1 minute).

Rows with tricep extension (1 minute — for final rep, hold row for 15 seconds and tricep extension for 15 seconds).

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Row.

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Tricep extension.

Jumping Jacks (1 minute).

Leg kick- backs with hydrant (1 minute — hold final leg kick-back for 15 seconds and hydrant for 15 seconds).

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Leg kick-back.

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Hydrant.

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