Tis' the season for joy, celebrations, and, well,Santa bellies.
Use a weight that leaves two to three reps in the tank.
Reps for one arm or one leg movements are always per side.
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For example, a reverse lunge with 12 reps prescribed is 12 reps for each leg.
Once it’s possible for you to, it’s time to increase the weight."
Warm-Up and Cool-Down Protocol
1.
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Cardio Machine
Hop on your cardio machine of choice for your warm-up, and focus on your breathing.
Do this for three minutes.
Place your arms by your sides, palms facing down.
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Hold for a moment, then lower your hips.
Wall Press Abs
Stand with your back against a wall and your feet about hip-width apart.
Press your lower back into the wall, engaging your core muscles.
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Hold this contraction for a few seconds while continuing to breathe normally.
Lift your knees slightly off the ground, keeping them close to the floor.
Begin to move backward, taking tiny steps with your hands and feet while maintaining a flat back.
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Inchworm
Stand with your feet hip-width apart.
Bend at your waist, and reach your hand toward the floor, keeping your legs straight.
Then, walk your hands back toward your feet and return to a standing position.
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Reverse Cross-Connect March
Stand tall.
Step back as you lower your raised leg.
Repeat with the opposite arm and leg, and continue to march back.
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Fast Feet Series
2.
Speed + Power
3.
Squats
Stand with your feet shoulder-width apart, toes slightly turned out.
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Keep your chest up and your back straight.
Bend your knees and hips, lowering your body as if you’re sitting back in a chair.
Go as low as your flexibility allows, ideally until your thighs are parallel to the ground.
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Push through your heels to return to the standing position.
Lat Pulldowns
Sit at a lat pulldown machine with your knees secured under the pads.
Reach up and grip the bar with your hands slightly wider than shoulder-width apart.
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Pull the bar down to your chest while keeping your back straight and your chest up.
Slowly return the bar to the starting position.
Dumbbell Shoulder Presses
Sit on a bench with a backrest, or stand with your feet shoulder-width apart.
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Hold a dumbbell in each hand at shoulder height, palms facing forward.
Push the dumbbells upward until your arms are fully extended overhead, then lower them back to shoulder height.
Kettlebell Deadlifts
Stand with your feet hip-width apart and a kettlebell placed between your feet.
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Bend at your hips and knees, keeping your back straight, and grab the kettlebell handle.
Stand up straight while holding the kettlebell, pushing your hips forward and straightening your knees.
Extend your right arm and left leg simultaneously while keeping your lower back pressed into the floor.
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Return to the starting position, and repeat with the opposite arm and leg.
“Phase 1 was about fueling up the rocket ship.
Phase 2 is lift-off.
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1.
Jumping Jack Series
3.
Squat of Choice
5.
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Keep your arms slightly bent and your back straight.
Lower them back down slowly.
Dumbbell Deadlifts
Stand with your feet hip-width apart and a dumbbell in each hand in front of your thighs.
Keep the dumbbells close to your body throughout the movement.
Stand back up by straightening your hips and knees, returning to the starting position.
Return to the starting position and repeat with the opposite arm and leg.
Time to put all your hard work to the test,” says Masi.
Low Box Jumps
Stand in front of a low box or platform with your feet shoulder-width apart.
Bend your knees and swing your arms back.
Explosively jump onto the box, landing softly with your knees slightly bent.
Step back down and repeat.
Bring the ball back down to the starting position and repeat on the other side.
Press the barbell overhead until your arms are fully extended.
Lower it back down to shoulder height and repeat.
7 Lower-Belly Exercises Trainers Swear By To Tighten & Sculpt
6.
Barbell Deadlifts
Stand with your feet hip-width apart, a barbell on the ground in front of you.
Grip the bar with your hands slightly wider than shoulder-width apart.
Lower the bar back down by bending at your hips and knees.
