Stay fit this holiday season with 3 & 15!

 
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Let's face it, the holidays can be more stressful than merry! Hoards of family, rich foods and packed schedules can make this time overwhelming and just plain exhausting. 

In fact, according to American Psychological Association’s Stress in America survey 40 percent of adults reported overeating or eating unhealthy foods and 69 percent reported feeling stressed due to a “lack of time” during the holidays(*).

This year stay healthy with 3 simple exercises that take less than 15 mins!

 Photo Credit: Oxygen Magazine

Photo Credit: Oxygen Magazine

1) Slow motion burpees: Slow burpees actively engage your muscles in a precise way to yield full-body results. 

Reps: 5 sets of 12
Works: arms, chest, back, quads, glutes, hamstrings, core and heck, the whole dang body all in one move.  Can you get better than that?

 Photo credit: Men’s Health Magazine

Photo credit: Men’s Health Magazine

2) Half get-ups: This is compound movement without the lower body. This exercise will teach you to recruit all of your core muscles while your lower extremities anchor your upper body. And in turn, this one move can strengthen your core muscles, spinal stabilizers, and prevent injury when executed correctly.

Reps: 5 sets of 12
Works: core, shoulders, backs, total trunk muscles and hip flexors.

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3) Ground to press or ground to upright row with a squat: Activates the total kinetic chain in one movement: foot and ankle, all the way to hips, shoulders, and back. All of these muscles are being worked in one movement by going against gravity which puts a strong metabolic demand on your muscles and bones.

Reps: 5 sets of 12
Works: full leg activation (glutes, quadriceps, hamstrings), shoulders, biceps.

If you don't have 15 minutes, do what you can in the time you have allotted. As long as your form is good and the muscles are being fatigued, you are getting a good work out!

Looking for more exercise tips? Leave requests in the comments below.

Now, go crush it!

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https://www.apa.org/news/press/releases/stress/index.aspx?tab=1

 
FitnessRalina ShawComment