Day Two: Public Body's The 12 days of Fitness
There are 11 days until Christmas Eve and at Public Body we want to keep you hot and awesome during this exciting but busy season. So your friendly elves at Public Body have designed a “12 Days of Fitness” workout series just for you! Each day leading up to Christmas we'll provide you with a workout that you can easily fit into your holiday schedule. Every day the workout will be different in order to challenge your body.
-are designed to be quick and efficient.
-only require your body and possibly dumbbells or resistance bands.
-can be completed in less than an hour of your time!
Here's Day 2!
On the 11th day of Christmas...
Perform these 11 chest, back and ab exercises for 45 seconds to 1 minutes each. Rest for 1 minute after you compete all 11, then repeat for 3 rounds. The exercises are a combination of body weight and dumbbell/resistance band exercises. Don't forget to challenge yourself with heavy weights.
-Alternating single arm, single leg pushups: Begin at the top of a pushup position. Reach your right hand forward and raise your left foot about 6 inches off the ground keeping the leg straight and core tight. Return your hand and foot to the ground then lower your body toward the ground to the bottom of the pushup. Then push into the ground to raise your body back to high pushup position. Repeat opposite sides and alternate for the duration.
-Bent wide rows: Stand holding a pair of dumbbells in front of your thighs with palms facing your thighs. With your chest up, back flat and knees slightly bent, lean forward at the waist until your torso is parallel to the floor and the weights hang straight down in front of your shins. Keep your head in a neutral position. As you pull toward your upper abs, bring your elbows out and up. At the top, squeeze your upper back then lower the weights along the same path.
-Ab rollups: Lie on your back, stretch your arms and extend your legs so you form a straight line. Bring your arms overhead, and begin to curl your upper body off the floor. Continue rolling forward to reach your toes. Then roll down slowly to return to start.
-Burpees with pushup: Your favorite, we know ;-) Begin in a standing position. Drop into a low squat position with your hands on the ground. Kick your feet back into a pushup (high plank) position. Lower your chest to and from the ground to complete a pushup. Jump your feet in to return to the squat position. Jump up from the squat position.
-Single side close row right: Lunge forward on your left leg, keeping a straight line from your head to your right heel. Hold a dumbbell in your right hand with you palm facing toward your body. Pull the weight up to the side of your chest, keeping your arm close to your side and keeping the torso stationary. Squeeze the upper back muscles once you reach the full contracted position. Lower the weight back down to the starting position.
-Single side close row left: Follow the instructions above, but lunge forward on your right leg and hold the dumbbell in your left hand.
-Diamond pushups: Place your hands together in front of your chest, making a diamond shape with your index fingers and thumbs. Drop your chest toward your "diamond" then return to high pushup position.
-Ab bicycles: Lie on your back with fingertips behind ears, legs in the air, knees pulled toward chest and your shoulder blades off the ground. Straighten your right leg at a 45-degree angle and rotate your upper body to the left, bringing the right elbow toward the left knee. Switch sides by straightening your left leg, bending your right leg, and bringing the left elbow to the right knee. Alternate sides in a pedaling motion.
-Upright rows: Grasp dumbbells or bands with an overhand grip and rest the handles at your thighs with a slight bend in your elbows. With your back upright and straight, raise your elbows up and to the side keeping the weight close to your body as you raise it. Continue to lift until weights reach your collarbones. Your elbows should always be higher than your forearms. Pause then return to starting position.
-Hip dip planks: Start by getting into a forearm plank, then dip your hips to one side to touch your right hip to the ground, making sure to keep your core tight the whole time. Dip to the other side, then continue to repeat.
-Russian twists: Lie down on the floor and bent your knees. Raise your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position. (You can also hold a dumbbell just below your chest.) Twist your torso to the right side until your arms are parallel with the floor while breathing out. Hold the contraction for a second and move back to the starting position then rotate to the opposite side.
Rest for one minute and then repeat the circuit for three rounds.
Stay hot and awesome,