30-Minute Holiday Workout!
The holiday season brings: family, food, and fun, but with it, there never seems to be enough time to workout. And the ability to eat healthy becomes almost non-existent.
Our workout routine and healthy eating lifestyle suffers! There is less time to spend at the gym and it’s impossible to check the calorie count of each holiday dish.
This is why it is essential to have a quick strength-training workout that you can do at home, in a hotel room, or even in your old bedroom at your parent’s house! Bootylates will help you keep on track with your weight and health goals so that after the holidays, it is not an uphill climb to regain your figure.
When you’re short on time this holiday season, try the Bootylates 30-Minute Holiday workout!
10 – SUMO SQUAT WITH FLUTTERING ARMS
Remain in a turned out position with your legs facing the sides, lower down into a plié/sumo squat. Airplane the arms out to your sides with your palms facing the floor and begin pumping the arms up/down until you’ve completed 10 repetitions.
12 – PLIE SQUATS/SUMO SQUATS WITH REACH
Standing wider than shoulder width apart, make sure your legs are externally rotated (knees & toes point to the side). Lower your hips parallel to the floor and then drive up through your feet raising your arms overhead. Do this in the middle, reach to the (R), back to middle and then reach to your (L). Keep your chest up as to not bend over.
10 – LADDER CLIMBERS
Standing and with your heels together and toes apart, swan dive out and walk your hands out bringing your body into a plank/push-up position. Make sure you are pushing away from the floor to prevent compression on your wrists, elbows and shoulders. Your legs and feet are hip width apart. Drag your (L) knee up to your chest, send the leg back bringing your (R) knee into your chest, send the leg back, continue to alternate knees to chest until you’ve completed all 10 repetitions. Lift your hips up and press your heels down into Down Dog and then walk hands in and roll up properly.
10 – PUSH UPS INTO SIDE PLANKS
Place your heals together in Pilates stance and then swan dive out. Walk your hands into plank/push-up position (unless needing to modify) bringing your legs and feet together. Maintaining proper form in your plank, do one push-up and then cross your (R) foot in behind your (L) and into your side plank. Balancing on your (L) hand reach your (R) hand up to the sky. Get back into your plank and repeat until 3 sets have been completed. To challenge yourself and your clients further on the last set you can lift the bottom leg up into a star. Lower down to your knees and lean back into child’s pose for a breather. Come onto all fours and then lift up into downward dog. Walk your hands in towards your feet and roll up properly.
10 -EXTENSION INTO FLEXION WITH OPPOSITE ARM AND LEG REACHING
Keeping your hips and shoulders level and remaining on all fours, extend one leg back and the opposite arm forward. Reach as far as you can then round your spine and crunch bringing your elbow to your knee. Repeat until all 10 repetitions have been completed. Switch to the opposite leg and arm and repeat 10 more repetitions.
10 – THE CLAM
Lay on your side and scoot to the back edge of your mat. Stack your knees and feet on top of each other placing both knees in direct line with your hips (forming a right angle). Rest your head on your (R) hand. Keeping your feet together, lift your top knee up above hip height (if your flexibility allows), then lower and lift again. As your strength and flexibility improve so will your range-of-motion. Always recruit from your core and stabilize your pelvis.