Corporate Fitness and Active Aging

NIFS Fitness Management: Free Workout Friday - Holiday Calorie Burn

free workout fridayIf you are a super shopper and out and about shopping all day getting the best Christmas gifts, you are burning some calories as you walk store to store carrying all those shopping bags.  If you are an online shopper, you’re missing out.  Set up a standing ordering station with your computer so you are at least up on your feet!!!  If you prefer to stay at home whether it’s to online shop or simply stay in due to weather here are a few exercises that could help you get that workout in without leaving the comfort of your home! 

Don’t forget, you don’t want to work a cold muscle.  You can warm up simply by marching in place for a few minutes to get your blood pumping and then find some space to complete the following:

25 Jumping Jacks – piece of cake you’ve done these since you were 5.  Don’t cheat yourself and make sure you fully extend your arms over head.

15 Squats – your body weight helps provide resistance.  Be sure to sit your hips back and keep your chest up as you lower into the squat.  As you stand up, drive through your feet and
make sure your knees never go past your toes.

Drop and give me 10 (20 if you are advanced) – strive for 10 pushups; if you need to do a modified push up on your knees get to it! Keep your body in a straight line and lower your upper body toward the floor making sure the hips stay down maintaining that line. Push through your hands, chest and shouldersto push yourself up.

20 Alternating Lunges (10 on each side – cake!) – with hands on hips, step forward with your right foot and lower your body straight down bending both knees keeping your chest and head up making sure to not lean over that front leg.  Keeping your right knee in line with the ankle, push through your foot standing back up in the starting position.  Repeat by stepping forward with your left foot.  If alternating is difficult, do 10 lunges on the right and then switch to the left.

PLANK! – hold the plank position on your forearms or up on your hands like a push up for 30 seconds (strive for more if you can).  Engage your core and maintain that straight line.  Don’t forget to breathe; you never want to hold your breath when performing exercises. 

Repeat these five exercises 3-4 times and then grab that wrapping paper and get busy, I suggest standing at your kitchen table to burn a few extra calories! 

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