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The Sassy Mama Holiday Workout: Gym free and Time Sensitive

summer-workout-get-fit-indoor
MamaPost Category - MamaMama - Post Category - Fitness & BeautyFitness & Beauty
ExpertsPost Category - ExpertsExperts - Post Category - Health & WellbeingHealth & Wellbeing

The Sassy Mama holiday workout is an effective and fun program that is designed to prevent that dreaded holiday weight gain. And the best thing is…we’re talking 20-30 minutes max each time.

My good friend Kirsteen Thain [https://www.getfitchick.ae] and I have put together a ‘His’ and ‘Hers’ workout for you and the fam. As always, if you have any questions at all, our contact details are at the bottom of this page. Let’s move mamas!

‘Hers’ Workouts by Kirsteen Thain:

This is a straightforward 20 minutes workout you can do absolutely anywhere that will work your lower body and core. Work hard and have fun! Do 5 rounds of the below exercises, alternating between movements. You will work for 30 seconds and then rest for 30 seconds between.

1. Walking lunges

Place your hands on your hips and take a long step forward, and bend your back knee to just above the floor. Make sure that your knee on your forward leg does not push past your toes. Step forward to put your feet together. Alternate legs. Remember, the lower you go, the better!
Variation: Add a weight in each hand (could be two bottles of water or anything really.)

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2. Boat pose

Sit on your bum with a straight back and your feet tucked in close to you. Reach both arms forward and lift your feet off the floor as high as you can. Hold for 30 seconds, ensuring your back stays straight!
Variation: Straighten your legs as much as possible. Aim to get your body in a ‘V’ shape.

3. Wall sit:

Lean against a solid wall then move your feet forward so they are positioned wider than your hips. Slide your back down the wall until your hip is at the same height as your knee. Make sure your knees do not push forward over your toes.
Variation: Stack some weight on your legs for ‘extra fun’!

4. Plank knee to elbow

Hold a push up position on your hands with straight arms. Without moving your hips back and forth, try to touch your right knee to your right elbow. Repeat on the left side. Avoid sagging your hips or lower back.
Variation: Plank on your forearms and look behind you to the right, as you touch your right knee to your right elbow. Repeat on the left side.

Kirsteen’s words of wisdom: Remember that movement is more important than adding weight. Simple work done at maximum effort is not only more effective but also safer.

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‘His’ Workouts by Jackson Litchfield:

This is a full body workout designed for optimal movement and body composition that will take 20-30 minutes. Do 5 rounds of the below exercises, alternating between movements. You will work for 30 seconds and then rest for 30 seconds between.

1. Upper body 

a) Push- ups wide grip

Hands shoulder-width apart, keep the feet flexed at hip distance and tighten the core. Bend the elbows until the chest reaches the ground and then push back up (make sure to keep the elbows tucked close to the body).

b) Bench/chair dips

Sit close to a step or bench on the floor with knees slightly bent. Grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle and straighten again. Keep your heels pushed towards the floor.

2. Lower body

a) Squat

Stand with the feet parallel or slightly turned out (whatever is comfortable). Slowly crouch by bending the hips and knees until your thighs are parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

b) Glute bridge

Lie with your back on the floor and knees bent at 90 degrees. Lift the hips off the floor by pushing through the floor with your heels. The result should be a bridge from the back of your shoulders to your knees. Lower your hips and repeat.

 3. Core

a) Prone cobra

Lie face down on the floor with your arms by your side and palms flat on the floor. Keep your neck in a neutral position and lift up your shoulders while pinching your shoulder blades together with chest off of the floor. Release back down to the floor.

b) Plank

Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on your toes. Keep your back straight and tighten the core. Hold the position for 30 secs.

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Jackson’s words of wisdom:

Quality over quantity! What Kirsteen and I have attempted to do is design a workout program that is short with a significant metabolic response. Slow down the speed and focus on the movement, the muscle, and your execution.

Superset your workouts for maximum results. A superset is a combination of one exercise performed right after the other with no rest in between. That’s why I have created a & b options for each exercise. I trust you to superset!

Stay fit and enjoy your holiday!

 

 

Featured image from Unsplash by Jason Briscoe, Image #2, #3, #4 take from Pexel.com.

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