If you struggle to avoid overindulging over the holidays, you’re not alone.
Read on for Masi’s 30-day workout to trim your Santa belly and reveal your sculpted midsection.
Then, when you’re finished, check outThe 10 Best Weight-Loss Exercises, According to a Trainer.
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Think foundation, flexibility, and boosting cardiovascular endurance.
Monday, Wednesday, Friday (Strength Training)
1.
Engage your core, and keep your body aligned from your head to your heels.
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Hold the plank for 30 seconds, aiming for three sets.
Focus on maintaining good form throughout.6254a4d1642c605c54bf1cab17d50f1e
2.
Reach your top arm under your torso and back up toward the ceiling.
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Do five reach-throughs on each side, completing three sets.
This exercise targets your obliques for a strong, defined core.
Lower your body by pushing your hips back and bending your knees.
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Aim for 30 to 50 reps, breaking them into sets as needed.
This targets your lower body, particularly your quads, hamstrings, and glutes.
Maintain a pace that elevates your heart rate without pushing you into breathlessness.
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Jumping Jacks: 3 sets of one-minute sets
Start with your feet together and your arms at your sides.
Jump while spreading your feet wide and raising your arms overhead.
Do three sets of one minute each.
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Sunday: Rest or Light Yoga
Give your body a well-deserved break on Sunday.
Take a complete rest day or do light yoga to enhance flexibility and promote relaxation.
It’s the perfect way to recharge for the next phase.
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Dumbbell Goblet Squats: 3 sets of 15 reps
Hold a dumbbell close to your chest.
Stand with feet shoulder-width apart.
Lower into a squat, keeping your back straight.
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Push through your heels to return to the starting position.
Complete three sets of 15 reps.
2.
Leg Raises: 3 sets of 15 reps
Lie on your back with your hands under your hips.
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Lift your legs toward the ceiling.
Lower them back down without letting them touch the ground.
Repeat for three sets of 15 reps.
3.
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Dumbbell Romanian Deadlifts: 3 sets of 15 reps
Hold dumbbells in front of your thighs.
Hinge at your hips, lowering the dumbbells while keeping your back straight.
Lower until you feel a stretch in your hamstrings.
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Return to the starting position.
High Knees
Stand with your feet hip-width apart, shoulders back, and arms hanging by your sides.
Lift your right knee toward your chest as high as possible, engaging your core muscles.
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Quickly switch to lift your left knee towards your chest as the right one comes down.
Continue alternating knees in a running or marching motion.
Swing your arms in sync with your knee raises for balance and coordination.
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Perform high knees quickly, lifting your knees as high as comfortable.
Keep your back straight and your chest up, and maintain a brisk and controlled rhythm.
Continue for one minute, maintaining a steady pace for an effective cardiovascular workout.
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Then, walk for one minute.
Do three rounds total.
Burpees
Start in a standing position with your feet shoulder-width apart.
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Drop into a squat position, and place your hands on the ground.
Kick your feet back, landing in a plank position.
Perform a pushup, lowering your chest to the ground.
Jump your feet back to the squat position quickly.
Explosively jump up from the squat position, reaching your arms overhead.
Land and immediately go into the next repetition.
Repeat this sequence for one minute, followed by one minute of walking.
Complete three rounds total.
7 Best Ways To Burn 500 Calories, According To Personal Trainers
3.
Jump Rope
Stand with your feet close together and your knees slightly bent.
Begin swinging the jump rope over your head in a circular motion.
As the rope comes down, jump over it with both feet, keeping them together.
Land softly on the balls of your feet, absorbing the impact with your knees slightly bent.
Use your wrists to rotate the rope; the movement should come from the wrists, not the shoulders.
Jump rope for one minute before walking for another minute.
Repeat for three rounds.
Sunday: Rest, Yoga, or Light Stretching
Sunday is another Choose-Your-Own-Recovery day.
Get ready to unveil a fitter, trimmer you just in time for the holiday festivities.
Monday, Wednesday, Friday (Advanced Core and Strength)
1.
Dumbbell Squat Thrusters
Hold a dumbbell in each hand, positioned at shoulder height.
Stand with your feet shoulder-width apart.
Perform a squat, lowering your body down.
As you rise from the squat, push the dumbbells overhead into a shoulder press.
Return the dumbbells to the starting position, and repeat for four sets of 20 reps.
2.
The Pilates 100
Lie on your back.
Lift your legs and head off the ground.
Extend your arms straight by your sides.
Pulse your arms up and down while keeping your core engaged.
Perform 100 reps as fast as possible.
Alternating Step Back Lunges
Stand with your feet together.
Take a step backward with your right foot, lowering into a lunge.
Push off the right foot to return to the starting position.
Repeat on the left side.
Alternate side for 20 steps per leg across four sets.
Sprint Intervals
Sprint for 20 seconds, then walk for 40 seconds.
Repeat for a total of 10 minutes.
Maintain a brisk pace for 20 minutes.
