Blast the Holiday Fat!

Fitsporation

That plate of Christmas cookies and delicious sugar-packed treats may be staring you in the face. If, in the end of the battle of Diet vs. Holiday Season Goodnes, the sugar devil wins, try this HOLIDAY FAT BLASTING WORKOUT to burn off some of those extra calories!

What you need: Dumbbells & Treadmill

Time: 45- 60 minutes  (Increase speeds & DB weight for advanced fitness levels)

 

Time                                                                             Incline                                     Speed

2 min                       Power-walk                         Incline 1                3.5

2 min                       Jog/Run                                   Incline 3                5.5-6

2 min                       Jog/Run                                   Incline 5                5-6

1 min                       Jog/Run                                   Incline 6                5.5-6

1 min                       (Off Treadmill)                    25 Squats with DB’s & Shoulder Press after each squat

1 min                       Jog/Run                                   Incline 6                5-6

1:30 min                Power-walk                         Incline 6                3

1 min                       Jog/Run                                   Incline 6                5.5

1 min                       40 jumping jacks

1:30 min                Power-walk                         Incline 7                3.2

1 min                       Jog/Run                                   Incline 7                5

558885_494983033855705_1528329186_n1:30 min                Power-walk                         Incline 7                3

1:30 min                (Off Treadmill)                    Alternating Lunges (Option: Can hold DB’s )

1 min                       Jog/Run                                   Incline 6                5

45 sec                      Power-walk                         Incline 5                3.2

1 min                       Jog/Run                                   Incline 5                5

45 sec                      Power-walk                         Incline 3                3.5

1:30 min                (Off Treadmill)                    50 Body Squats

——-                      Run 1 mile                              Incline 1                Comfortable Speed

2 min                       Cool Down Walk                Incline 1                Comfortable Speed

15 Push-ups w/ DB rows (each arm performs a row after a push-up)

20 DB Bicep Curls

15 Tricep extensions (with 1 or both DBs)

50 Ab crunches

45 sec                      Wall Squat

 

Stretch and grab your favorite Quest Bar for a post-workout treat.

Happy Holidays!

Ashley Kurtenbach

Bikini Competitor & Fitness Model

 

Athlete Page:

http://www.facebook.com/AshleyKurtenbachBikiniCompetitor

Blog:

http://ashleykurtenbach.wordpress.com/

Body Space:

http://bodyspace.bodybuilding.com/ashkurtenbach/