FITMAS DAY ONE WORKOUT

MERRY FITMAS

Can you believe it’s almost Christmas? The New Year is upon us, and that means we are all going to set new goals and likely one of them is to be one hot chick next year 🙂‍↕️😜.

Okay, I am kidding. I truly hope everyone wants to be a healthier version of yourself though.

Don’t wait until the New Year. Start grinding now!

For the next 12 days, I will post an Instagram story with a new workout. Quick, simple, effective and I would love for YOU to do those with me. I will also be posting them here in full workout form.

Here is day one:

DEPENDING ONE TIME AND FITNESS LEVEL, YOU WILL WANT TO SHOOT FOR 3-4 SETS. IF YOU CAN, PUSH YOURSELF TO DO 4. 3 WILL BE JUST FINE TOO. TRY TO ONLY ALLOW 30 SEC-1 MIN REST BETWEEN EXERCISES. ONCE YOU FINISH ONE SET, AIM FOR 2-3 MINUTE BREAKS BETWEEN SETS. THESE ARE MEANT TO IN AND OUT AND DONE EXERCISES THAT PUSH YOU.

1. 10 GOBLET SQUATS: hold a weight at your chest, feet shoulder-width apart with toes slightly out, and squatting down by pushing hips back and knees out, keeping your chest up and core tight, as if sitting in a chair, then driving back up.

8 DUMBBELL FLOOR PRESS: lie on your back with knees bent, feet flat, holding dumbbells at your chest, then press up, keeping elbows at ~45° angle, avoiding flaring out; lower slowly until your triceps touch the floor, pause, and push back up.

8 SINGLE ARM UPRIGHT ROWS (EACH ARM): standing tall, holding weights (barbell/dumbbell/cable) with an overhand grip, and pulling the weight straight up, keeping it close to your body, leading with your elbows out and up to about chin/chest level, then lowering with control, avoiding swinging or shrugging your shoulders high to protect your rotator cuffs.

8 ROMANIAN DEADLIFT: hinge at your hips, pushing your glutes back while keeping a slight bend in your knees and your back flat. Lower the dumbbells along the front of your legs until you feel a stretch in your hamstrings, then reverse the motion by squeezing your glutes and driving your hips forward to return to a standing position.

8 STANDING SHOULDER PRESSES: start with feet shoulder-width apart, dumbbells at shoulder height with palms forward, core braced, and knees slightly bent. Press weights overhead, keeping elbows slightly forward, and lower slowly back to start, avoiding leaning back or shrugging shoulders to protect your lower back and focus on your shoulders. 

8 CRUNCHES:lie on your back with bent knees, feet flat, and hands gently supporting your head or crossed on your chest; exhale as you use your abs to lift your head and shoulder blades off the floor, keeping your lower back down, then inhale to slowly lower back down, focusing on controlled movement and engaging your core.

LET’S GO!! DAY ONE OF TWELVE COMING YOUR WAY!