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4-Week Bodyweight Holiday Season Workout



You are at the airport. They buy presents. They buy gifts at the airport. We know that you do not have much time to visit the gym during the holiday season. Instead, make a 25-minute burner that does not require equipment from Ben Boudro, C.S.C.S., of Xceleration Fitness in Detroit, who has coached several NFL players and has specialized in destroying you with bodyweight exercises.

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Do it everywhere, whenever you can (damn it a day, if your flight has been delayed long enough) to hit every muscle in your body, boosting your metabolism and improve your balance coordination.

The Bodyweight Burner Workout

Instructions Complete this workout at least three days a week; For best results, try six days a week. (Remember, it only takes 25 minutes!) On days when you do not have time for this training, try to run for 1

0 or 15 minutes
.

THE WARMUP

Before you start exercising, relax your thigh muscles and hips and relax your back
with 2 minutes of rapid drilling.

. 1 Pushup to Downward Dog

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			<span class= Allie Holloway

Start in pushup position, hands directly under the shoulders, tight, then pushup Then lift your hips up and bend at the waist (If necessary, move your feet forward.) Hold your legs straight, straighten your thigh muscles, and try to make a straight line with your arms and torso. This is 1 repetition. Do 1 minute repetitions. [19659012] "Do not focus on the number of repetitions," says Men's Health Fitness Director Ebenezer Samuel, CSCS "Less Is Better When Warming Up; make everyone slow. Feel the stretch. "

2nd Spider-Man lunge with overhead reach

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<p class= Start in push position , Hands directly under the shoulders. Keep your left leg straight and bring your right foot forward so that it is just outside your right hand. Pause, then lift your right hand off the ground and lift it up to the ceiling, as high as possible. Reverse the movements. That's a repeat. Switch pages for 30 seconds.

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THE WORKOUT

Perform two rounds of this circuit. In the first step, do each exercise for 40 seconds, then rest for 40 seconds. Pause 90 seconds. In the next round, do each move for 30 seconds, rest 15, and then do 30 more seconds.

. 1 Around-the-World Pushup

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			<span class= Allie Holloway

Erected in pushup position, core tightened lift your right arm off the ground, rotate your upper body as you reach your arm to the ceiling Turn the upper body so that the chest faces the ceiling (you can move your feet), and then place your right arm on the floor. "When your chest is facing the ceiling, squeeze your buttock muscles together Samuel advises to straighten your body, try to make a straight line from the shoulders to the ankles, reverse the movements to return to the push-up position, this is a repetition of alternate directions with each repetition
[19659013] 2nd Superman Hold

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<p class= Lie down, arms and legs stretched. Tighten your glutes and lift your feet and thighs a few inches in the air. Press your back muscles and lift your arms and chest off the floor. Hold for 2 seconds and then lower to the ground again. That's a repeat.

"If you have time for a single exercise for each day, do it for this exercise," says Samuel. "It will heat your muscles in the middle back – a key to improving your posture."

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3. Side bound to pushup

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			<span class= Allie Holloway

Start in athletic posture, feet shoulder width apart, knees then slightly bent Jump to
your left as far as you can land on your left foot Collect as fast as you can
then jump right back and land on your right foot, back down 5 total jumps and
then do 5 pushups instantly, stand back and repeat the pattern until time runs out

4th High Knee Run

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Get up, knees slightly bent, feet shoulder width apart, arms relaxed, legs start to run, and focus on keeping your knees as high as possible because of. Try to bring your thigh higher than parallel to the ground with each step.

"Do not admit that this is just a lower body movement," says Samuel. "Make sure you pump your arms as if you were really running, which will also help you keep your knees up."

5. Knee Tuck

  image "title =" image "class = "Lazyimage Lazyoad" data-src = "https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/knee-tuck-1543521105 .jpg? Crop = 1xw: 1xh; center, top & resize = 320: * "/> </picture></div>
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			<span class= ALLIE HOLLOWAY

Lie on your back, then press your lower back into the ground. Lift the shoulders lightly and assist with keeping your legs straight, lift your thighs a few inches. This is the beginning. Now pull your thighs towards the chest and bend your knees. Squeeze your abs. Squeeze the abdominal muscles together.

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6. Burpee Broad Jump

  image "title =" image "class =" Lazyimage Lazyoad "data-src =" https://hips.hearstapps.com/hmg-prod .s3.amazonaws.com / images / burpee-broad- jump-1543521185.jpg? crop = 1xw: 1xh; center, top & resize = 480: * "/> </picture></div>
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			<span class= Allie Holloway

Standing, feet shoulder to shoulder, squat down and place your hands on the floor, kick your feet back to the plank position and then lower the chest to the floor as if you were doing a pushup, reverse the movements to get up, and then jump forward Back to your starting position This is a repeat.

THE FINISHER [19659007] Set a timer for 3 minutes, do 1 push-ups, then 1 Russian turn, then do 2 push-ups and 2 Russian twists, put up the ladder until time runs out, rest as needed.

1. Pushup

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			<span class= ALLIE HOLLOWAY

Go Si e in the pushup position. Bend at the elbows and lower the torso until one centimeter from the ground. Pause Straighten your arms and return to the start. Concentrate on holding the core tight and keeping your elbows close to the trunk at each repetition.

. 2 Russian Twist

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Allie Holloway

Lie on your back, knees bent, feet a few inches off the floor Abdominals and raise your upper body so that it is one foot above the ground Close your hands just above the chest This is the beginning Keeping your legs as calm as possible, turn your upper body to the right and touch hands on the right side with the floor, then turn to the left and touch the floor on the left.This is 1 repetition.


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