Holiday Circuit with Adam
With the arrival of cold weather, less sunlight, and long to-do lists, it can be normal to experience a dip in motivation during the winter months when it comes to working out. But staying active not only improves metabolic health, it also releases endorphins that can help keep you feeling your best during what can be a stressful time of year.
We asked Calibrate Exercise Expert, Adam Rosante, to share three simple exercises that you can do anywhere, anytime, and with zero equipment. This effective circuit is sure to get you moving—and feeling great—throughout the busy holiday season.
The goal here is to complete three-to-four rounds. A round is complete when you’ve done each move for the prescribed number of reps outlined below.
You want to get your heart rate up and muscles feeling fatigued, so rest only when necessary between moves. But what’s just as important as exertion? Recovery. Rest up to a minute between rounds to ensure you can hit the next round with energy and a focus on maintaining great form throughout.
Never sacrifice reps or speed for form: if you’re struggling to complete the prescribed number of reps without losing your form, rest for 10-20 seconds and then resume until all the reps are done.
I opted to give you a range for the number of reps/time and the number of rounds so you have the opportunity to progress over time. Let’s get moving!
ADAM'S HOLIDAY CIRCUIT
Reverse Lunge with Overhead Reach & Twist
Directions: 12-15 reps per side
This is a great move to strengthen your glutes, quads and hamstrings. The fact that you're working one leg at a time helps to correct any muscle imbalances while improving balance. Adding the overhead reach and twist helps to mobilize tight hips and psoas. You're working the biggest muscles in your body during this exercise so don't be surprised if your heart starts racing.
Incline Push Ups
Directions: 8-12 reps
Push ups are a quadruple threat working your chest, triceps, shoulders, and core. The higher your hands are elevated, the easier this will be, so start where you feel challenged and progress from there. Remember: maintaining good form is more important than the level of your incline or number of reps, so listen closely to the cues in the video on this one. This exercise can be done on the floor on your knees or standing and using a counter as support.
Directions: 30-60 seconds total
This simple but effective exercise elevates your heart rate while strengthening the muscles in your upper back. To get the most out of the circuit, focus on squeezing your shoulder blades together every time your arms go out (imagine you're trying to crack a walnut between them). Stay light in your feet and knees throughout the movement to keep your momentum going strong.
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