Merry Christmas! Here is your chance to get in a great Christmas Day workout! It’s time to crank up the Christmas music, grab your “Rock” (or your weights, in this case) and let’s get rolling!!
For this workout, to complete one circuit you will do each exercise one after the other without rest. Rest for 60-90 seconds between circuits. Do as many circuits as you can, with a goal of completing at least three.
1. Sumo Squat (with weight)
Set Up: Stand with your feet wider than shoulder-width apart, toes pointing out at 45-degree angles. Grasp a single dumbbell with both hands, letting it hang naturally between your legs.
Action: Inhale as you squat, stopping when your thighs are almost parallel to the ground. Push through your heels to return to the starting position, squeezing your glutes. Repeat for eight to 10 reps.
2. Dumbbell Row
Set Up: Hold a dumbbell in each hand, palms facing toward your body. Lean forward from your hips at a 45-degree angle and bend your knees slightly. Extend your arms so that they are in front of your knees.
Action: Exhale as you pull the dumbbells toward your chest, flaring your elbows out to the sides. Retract your shoulder blades as you pull. Hold for a count before inhaling and slowly returning to the starting position. Repeat for 10 to 12 reps.
3. Alternating Dumbbell Curl
Set Up: Sit on a chair with your feet hip-width apart, holding a dumbbell in each hand with your palms facing forward.
Action: With your upper arms tight to the sides of your body and your shoulder blades retracted, and bring the dumbbell toward your right shoulder. Pause, then lower slowly to the starting position. Repeat on the left side. This is one rep; do 10 to 12 reps in total.
4. Dumbbell Step Up
Set Up: Stand with your feet hip-width apart in front of a bench, chair or steps in your house. (The step should be slightly higher than your knees). Grasp a dumbbell in each hand, allowing your arms to hang naturally at your sides.
Action: Place your right foot on the step so that your sole is fully supported. Push through your right heel to raise your body onto the step, letting your left foot dangle just off of its surface. Perform eight to 10 reps on your right leg, then do the same on your left.
5. Dumbbell Chest Press
Set Up: Lie face up on the floor with your feet flat on the ground, shoulder-width apart. Hold a dumbbell in each hand with an overhand grip, bringing your upper arms parallel to your shoulders and your wrists above your elbows.
Action: Exhale as you raise the dumbbells up and over your chest, stopping just short of touching the heads. Inhale as you slowly lower back to the starting position. Repeat for 10 to 12 repetitions.
6. Seated Dumbbell Shoulder Press
Set Up: Sit on a chair with your feet flat on the floor, shoulder-width apart. Grasp a dumbbell in each hand, aligning your upper arms with your shoulders and your wrists directly above your elbows. Your palms should now be facing forward.
Action: Exhale and press the weights upward, bringing them about an inch apart above your head. Pause and inhale while lowering the dumbbells back to the starting position. Complete 10 to 12 repetitions.
7. Seated Overhead Tricep Extension
Set Up: Sit on a chair, holding a single dumbbell with both hands and positioning it behind your neck, keeping your upper arms close to your ears and your forearms parallel to the floor.
Action: Extend your arms to bring the weight above your head, being careful not lock your elbows. Slowly lower the dumbbell back to the starting position. Repeat for eight to 10 reps.
8. Stiff-Legged Deadlift
Set Up: Stand with your feet shoulder-width apart, knees slightly bent. Hold a pair of dumbbells in front of your thighs with your palms facing your body.
Action: Inhale as you lean forward from your hips, lowering the dumbbells past your knees. Hold when you feel a deep stretch in the back of your thighs. Exhale and contract your hamstrings to bring your body back to the starting position. Repeat for eight to 10 reps.
9. Dumbbell Pullover
Set Up: Lie on the floor and position your feet hip-width apart, flat on the floor for stability. Hold the head of a single dumbbell with both hands, extending your arms above your chest. Do not lock your elbows.
Action: Move your arms in an arc to bring the dumbbell directly behind your head, keeping your elbows in a fixed position throughout the move. Exhale as you raise the weight back to the starting position. Repeat 10 to 12 times.
10. Standing Dumbbell Cross-Chest Curl
Set Up: Stand with your feet hip-width apart, grasping a dumbbell in your right hand with your palm facing forward.
Action: With your upper arms tight to the sides of your body and your shoulder blades retracted, bring the dumbbell toward your left shoulder. Pause, then inhale and slowly lower to the starting position. Complete 10 to 12 reps on the right arm, then switch hands and repeat on the left side.
This workout was inspired by Oxygen Magazine’s Beach Body Circuit, because summer bodies are made in the winter!