With Christmas just around the corner, Simon Richman, Fitness Manager at British Military Fitness (BMF), has compiled this extreme workout to shift the pounds before the party invites come flooding in. WeightLossBucket.com supports BMF and its efforts to help individuals to remain healthy and lose weight through fitness. Give us a hand and share this article with all your friends! Practice the following extreme weight loss workout and get in shape for all Winter parties. Do mind that you should adjust this routine to your own fitness capacity. You can lower training time and repetitions if you consider yourself a beginner in working out.
Cardio Weight Loss for Christmas Party
For best results, I would suggest exercising in the great outdoors which is proven to have many benefits for health and well-being. If you want quick results you need to be prepared to venture out in the winter months! Ensure that you wear the right kit, use a layering system so you can take surplus layers off once you get too hot and wear reflective clothing for safety.
I would suggest 30 minutes of cardio plus the exercises below to get the most out of your workout and ensure that you can squeeze into that little black dress this Christmas.
Extreme Weight Loss Exercises for Winter Party
A. For the Stomach
This exercise will help give you a flat stomach.
• Lie on your back with your arms either crossed over your chest or by your head and place your legs a 90o angle at the hip and knee joints
• Slowly raise your shoulders off the floor by contracting your stomach muscles
• Make sure your eyes stay focused straight ahead and your neck keeps in line with your spine
• Repeat this exercise slowly twenty times. As your muscles get stronger, aim to perform another twenty repetitions with a minute gap between the sets
Tip: All the effort should be made by the muscles in the stomach (not the neck) to avoid injury.
B. For the Buttocks/Legs
A squat jump is the perfect exercise to keep your legs toned. The main emphasis is on the thighs and buttocks but it also involves the hamstrings, calves and lower back.
The King of Exercises – The Squat Jump
1. Stand with your feet just under shoulder width apart, bend knees and hips, lowering torso between the legs.
2. Once your knees are at a 90 degree angle, drive up explosively so that your feet leave the floor. The torso remains upright throughout the movement.
3. Once you have returned to your original position, start again. Repeat this twenty times.
Tip: Increase the resistance by driving your hands above your head to get more height in your jumps.
C. The Chest
This exercise helps to strengthen the pectorals (muscles of the chest) to create the perfect cleavage.
The Clap Press Up
1. Lying horizontal and face down, place your hands under your shoulders with your palms on the ground. Curl your toes upward so that the balls of your feet touch the ground.
2. Raise yourself using your arms, supporting your weight by your hands and the balls of your feet. This is your ‘start’ position
3. Bending your elbows, lower your body towards the ground. Your neck and head, neck and back should remain perfectly straight throughout the movement
4. When your elbows reach a 90 degree angle, drive up explosively so that your hands leave the floor. Clap them together then put them down to catch you.
5. Repeat this movement ten times. Once this becomes easy, increase the number of repetitions to fifteen
Tip: Breathe out while pushing up on the press ups. Do not hold your breath.
D. For Overall Conditioning
This is the ultimate exercise for exercising your chest, arms, front deltoids, thighs and abdominals giving you a total body conditioning. Your natural bodyweight provides plenty of resistance for a workout that improves your stamina and aids fat loss.
The perfect burpee is otherwise known as a squat thrust followed by a jump. Follow the steps below to execute the exercise correctly:
1. Stand with your feet just under shoulder width apart, bend knees and reach down and place hands on the floor so that you are sitting on your heels in a crouch position of a squat thrust.
2. Transfer all your weight onto your hands
3. Thrust legs out and back as a normal squat thrust
4. From the squatting position jump up, feet leaving the floor before hitting the ground again and returning to the squatting position and start again.
Tip: To boost the intensity of the workout BMF uses the burpee in conjunction with running.
All BMF sessions incorporate the above exercises with running and last a total of 60 minutes. So with only weeks left until Christmas, let the ex-army instructors motivate and encourage you through a great workout in your local park to get you in shape!