Jill's Winter Workout

A few weeks ago, I was reading a magazine and came across a staggering stat: the average American gains 7 pounds during the holiday season ("Hello holiday cookies"). Whether you consumed glutinous amounts of holiday treats or not, winter is when most of us tend to loose motivation and overindulge. Snow, sleet and chilly temps cause our bodies to crave comfort food and our down comforters. That's where I come in. It's my job (and passion) to motivate you and keep you active during the doldrums of winter. This fat burning winter workout is designed to be both fast and effective. Commit yourself 4 to 5 times a week (3 times for beginners) for increased energy and a more fit physique!

Jumping Jacks 50x

Squats 20x

Forward lunges alternating legs 20x (first set)

Backward Lunges 20x (2nd set)

Jump Squats - 20x

(repeat all 4 exercises)

Push ups - 20x

Plank on elbows - hold for a count of 30 / then do 10 belly busters

Mountain Climbers 30x

Total Crunch 30x

(repeat all 4 exercises)

Note: If workout is to difficult, cut number of reps in half.If it's not challenging enough, increase reps to number that is challenging for you.If you want to do all 8 exercises, then repeat, that is fine too!

Description of Exercises:

Squats: targets hips, glutes, thighs - Stand with legs shoulder width apart, descend until knees/hips are bent at 90 degree angle with floor, driving hips back/keeping back straight. Make sure knees do not go over front of toes when descending.Extend knees and hips until legs are straight at starting position.

Forward Lunges: targets quads/glutes - Stand with feet together. Take a step forward with the right leg and bend both knees (almost at 90 degree angles).The back knee should come close to touching the ground.Your front knee should be directly over the ankle and back knee pointing down to ground.Push off with right leg and return to starting position.Repeat other leg... then alternate legs.

Backward Lunge: targets glutes/quads - Stand with feet together. Extend one leg back on forefoot.Lower body on the other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with the floor.Return to original position by extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.Keep torso upright during lunge.

Jump Squats: targets glutes, quads, hamstrings, calves - Stand with feet slightly more than shoulder-width apart and your fingers laced behind your head. Bend at knees to lower yourself until your thighs are at least parallel to the floor, then jump as high as you can... be careful to land softly on balls of feet.For modified version clasp hands together in front of chest.

Push up:targets chest, shoulders, triceps - Kneel on floor and place hands flat on floor and slightly wider than shoulder width apart.With your shoulders directly over your wrists, straighten your arms.Move your feet back, placing your toes on the floor - your knees are off the floor and legs are straight. Keep your head and neck in line with your body so that you are in a straight line, head looks down at floor.Lower your body down toward the floor by bending your elbows, until your chest is nearly touching the floor.Then push your body up and straighten the arms.If you are not able to do the push up on your toes, perform the exercise from your knees.

Plank: targets abs/low back - Lie flat on your stomach and lift yourself up using forearms.From there, push body off ground, raising up to stand on elbows and toes.Keep back flat, like a plank.Your body needs to stay aligned throughout exercise.Focus on breathing and keeping abs engaged.

Belly Busters: targets abs - Begin in push up position but with your elbows on the group and resting on forearms.Your elbows should be bent at a 90 degree angle.Arch your back slightly, rather than keeping back straight.Raise your glutes toward the ceiling, squeezing abs in (decreasing space between your ribcage and hips).You'll end up in a bridge position.You will come up on your toes at top of lift.Lower slowly and repeat.

Mountain Climbers: targets abs/legs, shoulders - Start in push up position and shuffle feet in and out so that your knees are moving under your chest and then back out to starting position.It resembles climbing a mountain but on a flat surface.

Total Crunch: targets ABS - upper/lower - Start in crunch position.Feet flat on ground, hands behind head.Lift shoulders off ground, while simultaneously lifting feet off ground (keeping knees together), and bring everything together!Hold at top of crunch for 3 seconds and release... repeat 30 consecutive times.

Have fun with this, and if you get confused about any of the exercises, give us a call and we can help you with further explanation (you might even get Kim to meet you for a free demonstration J). And for more workouts and other free fitness tips, sign up for the weekly e-newsletter at www.inshapellc.com.