Hotel Room Workout

by Jenni in

Traveling goes with the territory of the holidays. Whether you are staying with family or in a hotel room, this workout is something that can be done with limited space and without disturbing anyone's peace. The entire workout takes about 15 minutes, but is able to get your cardio going and muscles burning! No need to take up extra suitcase room with running shoes, all this workout needs is a towel for the floor.

Calorie burn: 100+

Wall Squats

Start and end this workout with 30 seconds to 1 minute of wall squats. Arms should be at your sides with back completely touching the wall and legs hip width apart. Make sure that your knees are at a 90 degree angle the entire time.

Plank Tuck with Leg Extension

Get into plank position with arms either extended or resting on your forearms. Tuck the left leg in towards the right arm, then extend the leg up so it is as high as possible while keeping hips even. Hold the for 5 seconds then go back to the starting position. Complete one minute per leg.

Side Plank Lifts

Rotate your body to the right from plank position so you right arm is under your shoulder and the left foot is stacked on top of the right. Either keep arm extended or lower so you are resting in your forearm. Slowly lower your body so you are almost touching the ground, then rise back up. Complete 20-30 side plank lifts per side.

Bicycle Crunches

Lay on your back in sit up position. Extend your legs straight out so the are at a 45 degree angle from the ground. Bring left leg and right elbow in so they are almost touching then extend straight out to starting position. Alternate between left and right side for 2 minutes.

Squats

Stand with legs should width apart and facing forward. Bend knees as far down as possible while still keeping torso straight. Hold for 3-5 seconds then rise back up. Complete 30.

Crunches

Complete 50-100 crunches without shoulder blades touching the floor. Hands should be under head and eyes should be looking towards the ceiling. The only muscle group working is the abs. Make sure no back muscles aid in lifting you off the ground.

Four Ways to Toned Thighs

by Jenni in

The holidays are upon us and for many that means rushing to stores, going to many Christmas parties, spending time with friends and family, and not having much time left over to work out. Good news! We have listed four quick and easy workouts that will work those extra holiday goodies away! 

Workout Time: 15 minutes    Intensity: Medium

Doing each exercise between 20 and 30 times. Try to do 2 to 3 reps of the complete exercise.

Second Position Plie

Feet should be shoulder width apart and toes should be pointed out. Make sure to not over extend your legs, feet should be in line with knees, not further back. Once in position, bend knees and get as close to the floor as possible while keeping the bum tucked under, feet on the floor, and torso straight. Rise up slowly. Complete at least 20 second position plie's 

Squat Kicks

Feet should still be should width apart but shifted forward so they are parallel to one another. Squat down keeping the bum tucked in and torso as straight as possible. Rise up slowly and kick the right leg up. Your torso should go to the opposing side so you almost make a "T" with your body. Make sure the right foot is flexed and the leg is rotated so your knee is pointed straight out. Bring the leg down and continue alternating the kicking leg until you have done at least 20 per side. 

Bridge Position with Leg Extensions

Lay on the floor in bridge position with only the top of your shoulders and soles of your feet touching the floor. Tuck your chin in so the neck is straight. Once comfortable, bring right leg straight up so it is perpendicular with the floor. Make sure to keep your hips even during this entire exercises. Either hold here for 30 seconds to a minute or lower torso 2 inches from the ground and slowly come back up as high as you can. Complete 20 to 30 before going on to the next leg.

If having the leg perpendicular is too difficult, lower it so it is almost parallel to the ground.

V-Outs

Lay on the ground with the entire back flat, if you need to place your hands under your tail bone that is fine. Lift both legs so they are perpendicular with the ground. Separate legs as far as possible so they make a "V" shape. Hold for 3 seconds and slowly bring back together. Make sure you are looking towards the ceiling and not stressing your neck.

To work it a little more, raise your upper body so your shoulders, neck, and head are off the ground. Use your hands to support your neck and make sure not to stress it.