7-Day Pre-New Year’s Workout Program: Day 5

Day 5 is here, and you are officially in the home stretch! Hopefully by now, you’re experiencing an increase in energy, less stress and are noticing some changes in the way you move and feel in your body. Today’s workout is total body and designed to keep those muscles toned and strong. As always, don’t forget to warm-up and of course stretch!

Squat Jump

If you’re ready to show those lean and strong thighs, then you will definitely want to add the Squat Jump as a regular to your exercises practice. For those with knee issues, this exercise can be modified without the explosive jump.

How to do it:

Start by standing with parallel feet about hip width distance apart. Bend your knees and push your tailbone toward to the back wall, heals on the floor. with your chin and chest lifted. Using your core and quadricep (front thigh) muscles, push through the floor to jump into the air. Softly land on the floor in a bent knee position and come back to standing. Repeat 14 more times.

Reverse Lunge Kick

Here we have a test of balance and strength. This can be perform with or without dumbbell weights for added intensity.

How to do it:

Start by standing with your feet together with arms by your sides or holding a dumbbell in each hand at your sides. Reach back with your foot into a low lunge, with the back knee hovering just above the floor, chest lifted. Make sure to not allow your front knee to reach over the big toe. Using the strength of the left thigh and pushing off the back foot, lift the right foot to the chest and kick out. At the same time curl your arms towards the shoulders with the elbows into the waist. With control, bring the right leg back to lunge position. Repeat for a total of 15 on each side.

Backside Arm Pull

The Backside Arm Pull is an amazing exercise to sculpt the upper body. Be prepared for a more lean, strong and beautiful chest, shoulders, arms and upper back. Equipment: 5-8 lbs. dumbbells.

How to do it:

Come to a standing lunge with one leg bent in front and the opposite leg straight behind. With a long back, bend over the front leg, resting your hand or forearm on the thigh. Extend the working arm towards the floor and then bring it towards the chest while twisting towards the back. Return to starting position and repeat for a total of 15 reps, and then repeat everything to the other side.

Standing Side Pull

The Standing Side Pull is a simple yet effective exercise to lean out love handles and excess lower back weight. This can be done with or without dumbbells (5-8 lbs.) if you want more of a challenge.

How to do it:

Stand with your feet hip width distance apart, holding a dumbbell (if you choose) in each hand. Engage the abdomen and slowly begin to reach one arm down the side of the body and towards the feet. Allow the opposite shoulder to follow the body, but keep the chest open. As you return to center, squeeze the abdomen even more. Even if you can’t completely feel the muscles working, trust that they are! Repeat to the other side and complete a total of 15 reaches on each side.