Here’s a complete one-week workout plan to get you back into shape after the holidays! Don’t forget your warm-up and cool-down exercises!
Start with a bodyweight leg and glute workout for lower body strength. Roll out the yoga mat, and go down on all fours, with your arms and legs at shoulder-width, your hands pointing forward, and your head raised and facing forward. Slowly raise your right leg backward, with your knee still bent and your right foot pointing up; let your back arch slightly. Go back to starting position and do the same with your left leg. Do at least 10 reps for each leg.
For upper body strength, grab your dumbbells and get ready to pump. Do 3 sets of dumbbell bench press, 15 reps each. Follow this up with 3 sets of banded assisted pull-up, 8 reps each set. Three sets of overhead shoulder press, 12 reps each; 3 sets of single-arm row, 12 reps for each arm. Three sets of biceps curl, 12 reps each; and 3 sets of overhead triceps extension, 12 reps each.
Perform your preferred low-impact cardio for 20 minutes.