This time of the year we all tend to be rushing, hustling, and in a frenzy to get things accomplished. During this holiday hustle, it’s the perfect time to ensure you make time for your muscles too. So, I have the perfect solution, with “The Christmas Crunch workout” on your Total Gym. It’s tailor-made for those navigating the seasonal rush!
Whether you’re pressed for time, savoring crunchy delights, or ready to conquer a quick workout, this routine is your go-to. Let’s make the most of the final Christmas crunch time with a workout that’s as enjoyable as it is effective!
The Christmas Crunch Workout: 5 Minutes of Festive Fitness Fun Dash on over to your Total Gym and couch your core with this seasonal core circuit. The workout is short, targeted, and easy to follow. Let’s get crunching!
• Set Up: low- med level based on current strength
• Accessory: AbCrunch + timer APP
• Directions: At your own controlled pace, perform the following exercises for 1 minute each. Cycle through the circuit until all exercises are complete. Repeat as many rounds as your time permits.
• Total Circuit time: 5 minutes/ round
1. Plank Tucks (Minute 1)
• Start standing with parallel feet at the bottom base facing the glide board.
• Keeping an elongated spine, squat down and place hands onto the sides of the glide board.
• Open the glide board and glide out into a plank, then ride it back into your low crouching squat position and simultaneously tap the forearms to the glide board.
• Repeat this gliding out and in motion in a smooth and controlled manner.
2. Knee Tucks (Minute 2)
• Open the glide board and assume a kneeing position along with the AbCrunch accessory by grabbing the handles and placing forearms on the pads.
• Keeping the shoulders onto of the elbows, tuck the knees in and out while keeping the core always activated.
• Move with control and utilize your breath.
3. Oblique Tucks (Minute 3) (30 secs per side)
• Maintaining the same position as #2 above, swivel the knees and feet to one side to change the working angle into your obliques.
• Perform the same tucking motion in and out slowly with control.
• Perform 30 seconds per side.
4. Knee Hovers (Minute 4) • Maintaining the same position on the AbCrunch as #2 and 3.
• Keep the knees bent toward the elbows and tuck the toes.
• Hover the knees an inch off the glide board while slowing moving it up and down the rails in a small range of motion. (The upper body maintains stillness while the lower body does the movement).
• Modify: just hover! Lift the knees for a moment off the glide board, then return the knees to the glide board and repeat.
5. Bent Knees / Straight Leg Lowers (Minute 5)
• Lie supine on the glide board with the head towards the vertical column.
• Grasp ahold of the sides or top of the glide board and bend knees to chest.
• Engage the core and begin to curl the lower spine off the glide board, hold for a few seconds, then roll the spine back to repeat.
• Advance: extend the legs and perform the same exercise.
Check out the video to learn how the Christmas Crunch exercises are performed on your Total Gym.
As you wrap up your Christmas Crunch workout, remember that the true gift lies in taking time for yourself amidst the holiday chaos. Embrace the joy of movement and let the energy you’ve cultivated carry you through the festivities.
Wishing you a Merry Christmas filled with health, happiness, and the warmth of the season.
Stay Merry, Stay Active, and spread the holiday cheer!
Maria
Let’s Connect!
IG | FB | YouTube: @groovysweat
www.mariasollonfitness.com
The post Christmas Crunch Workout appeared first on Total Gym Pulse.
Get Your Holiday Sweat On with the Christmas Crunch Workout
Introduction
The holiday season is a time for celebration, delicious food, and quality time with loved ones. However, it can also be a time when our fitness routines take a backseat. With all the tempting treats and festive feasts, it’s easy to let our exercise goals slip away. But fear not! We have the perfect solution for you to stay active and have fun during the holidays – the Christmas Crunch Workout!
The Benefits of Staying Active During the Holidays
Before we dive into the details of the Christmas Crunch Workout, let’s talk about why it’s important to stay active during the holiday season. Regular exercise has numerous benefits for both your physical and mental well-being. By incorporating physical activity into your routine, you can:
- Manage holiday stress: Exercise releases endorphins, which help reduce stress and improve your mood.
- Maintain weight: Staying active can help offset some of the extra calories consumed during holiday indulgences.
- Boost energy levels: Physical activity increases blood flow and oxygen delivery, leaving you feeling more energized.
- Improve sleep quality: Regular exercise can promote better sleep, ensuring you wake up refreshed and ready to tackle the day.
- Set a positive example: By prioritizing your health and fitness, you inspire those around you to do the same.
The Christmas Crunch Workout
The Christmas Crunch Workout is a fun and effective way to keep your body moving during the holiday season. It incorporates a combination of cardiovascular exercises, strength training, and core work to give you a full-body workout. Here’s a breakdown of the workout:
1. Santa’s Sleigh Ride (Cardio)
Start your workout with a festive cardio exercise – Santa’s Sleigh Ride! This exercise mimics the motion of pulling Santa’s sleigh through the snow. Stand with your feet shoulder-width apart, knees slightly bent, and arms extended in front of you. Engage your core and take long strides forward, pulling your imaginary sleigh. Continue for 1 minute, alternating between fast and slow strides.
2. Candy Cane Curls (Strength Training)
Next up, let’s work those biceps with Candy Cane Curls! Grab a pair of dumbbells or any weighted objects you have at home (such as water bottles). Stand with your feet hip-width apart, holding the weights in your hands with your palms facing forward. Keep your elbows close to your sides and slowly curl the weights towards your chest. Lower them back down with control. Repeat for 12-15 reps, aiming for 2-3 sets.
3. Jingle Bell Plank (Core Work)
Time to engage those core muscles with the Jingle Bell Plank! Start in a high plank position, with your hands directly under your shoulders and your body in a straight line. Place a small jingle bell or any small object on the floor beside your right hand. Lift your right hand and tap the bell with your left hand, then return to the starting position. Repeat on the other side, alternating for 10-12 reps on each side.
4. Reindeer Lunges (Lower Body)
Let’s target the lower body with Reindeer Lunges! Stand tall with your feet hip-width apart. Take a big step forward with your right foot, lowering your body into a lunge position. Make sure your front knee is directly above your ankle and your back knee is hovering just above the ground. Push through your right heel to return to the starting position. Repeat on the other side, alternating for 12-15 reps on each leg.
5. Sleigh Bell Squats (Lower Body)
Finish off your workout with Sleigh Bell Squats! Stand with your feet slightly wider than shoulder-width apart, toes turned slightly outward. Lower your body down into a squat position, keeping your chest lifted and your knees tracking over your toes. Push through your heels to stand back up. Repeat for 12-15 reps, aiming for 2-3 sets.
Conclusion
The Christmas Crunch Workout is a fantastic way to stay active and maintain your fitness goals during the holiday season. By incorporating this fun and festive routine into your schedule, you can enjoy the holiday treats guilt-free while keeping your body moving. Remember, consistency is key, so try to engage in physical activity regularly throughout the holiday season. Happy sweating and happy holidays!
