Need a fast workout to get you buy while travelling, on holidays or over the festive season?
This is great for those short breaks away when you need a quick easy fast workout to help burn off those extra calories you’ve been consuming.
WARNING: Do not perform this directly after YOUR Christmas / Holiday meal or on a full stomach! 
Fast Workout
Warm-up for 2-3 minutes:
Medium or Advanced Fitness: Jump Rope, or just pretend to jump rope, or jog on the spot.
Low level fitness: walk on the spot, bringing your knees up high. Do not stomp. Keep your steps light.
a. Squats x 25
b. Push-ups x 20 either from the knees or toes
c. Step-ups x 20 (on each leg) or jumping jacks
d. Ab Crunches x 20 (holding for a count of 1 each rep)
e. Step-ups x 20 (on each leg) or jumping jacks
Repeat
Cool down for 2-3 minutes: light jog, or walking on the spot
Then Perform your Stretches
Fast Workout Exercise Instructions
Squats
Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing front wards. Now squat as if you were going to sit down, leaning into your heels, until your backside is inline or parallel to the floor. Then using your thighs and butt push yourself back up again.
Step-ups (using a sunken lounge step, porch or verandah step, aerobic step – no higher than shin height)
Standing in front of your step, start with your right foot stepping up onto the step, bringing your left foot up behind you, making sure your feet are securely on the step when reaching the top of the movement. Now lower your right foot down again, followed by your left foot. Repeat this for the required amount of reps. Then start with your left foot up first, followed by your right foot. And once again repeat this for the required amount of reps. Retain good posture and a tight tummy throughout this exercise.
Push-ups
Lie face down. Have your hands forwards, flat on the floor, slightly wider than shoulder width apart approx level with your chest. Keep your tummy firm and body straight. This exercise can be performed either from your toes or from your knees.
Push ups from your toes – Push up keeping your body straight, midsection firm, do not let your hips sag, keep your legs straight out behind your with only your hands and toes touching the floor. Lower you body down again so it is nearly touching the floor then push yourself back up again. Continue until you have completed the required amount of reps.
Push ups from your knees – Push up keeping your body straight, midsection firm, do not let your hips sag. Have your knees touching the floor with your feet bent up behind you. When you lower your body from the top position your chest should almost touch the floor. Then
push yourself back up again repeating the exercise until you have completed the set.
Ab Crunches
Lie flat on your back on the floor with your legs bent, feet flat. Clasp your hands behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as your
upper body raises. As you crunch up, and squeeze your abs as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper abs area. Keep this movement continuous until you have completed your set.
Jumping Jacks
(Only if you’re fit and don’t have knee problems – Other wise choose the step-ups. Remember to keep your steps light, don’t stomp)
Stand with your feet together, back straight, chest out, midsection firm. Place your arms by your sides. Bend your knees and jump upwards moving your legs apart while also raising your arms upwards. As you land keep your knees soft and bring your legs together returning your arms back to your sides (so that you’re at starting position) and repeat.
Enjoy your fast workout for the holidays!
© Mandy Gibbons
Virtual Fitness Trainer
IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.
Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons Virtual Fitness Trainer, http://www.virtualfitnesstrainer.com and http://www.virtualfitnesstrainer.com.au disclaims any liability or loss in connection with the above content, programs, links or advice given in this newsletter or in this document.
