Burn your Holiday Calories with These Exercises

These exercises are designed to burn calories and rev up your metabolism. Perform each exercise for 20 seconds. It is important that you do not stop in between the exercises until you have completed a FULL circuit or all of the exercises. The exercises are to be performed in the following order:

1. Jumping Jacks

2. Jump Rope

3. Squat Jump

4. Split Jump

5. High Jog

Repeat the circuit 3 times. At the end of each circuit rest for 60 seconds. Depending on your fitness level, this time can be reduced.

THINGS YOU WILL NEED:

Timer
Jump Rope

Model: Gregory Wilson

Jumping Jacks The gym-class classic: Stand with feet together, then jump, separating legs. Land with feet hip-width apart as you raise arms overhead. Jump feet back together and lower arms; repeat.

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Jumping Rope Do a basic boxer’s shuffle or two-footed jump. Stay on balls of feet, jumping close to the floor, keeping elbows by your sides.

Squat Jumps With feet hip-width apart, bend your knees, lowering hips to squat; jump into the air by pushing off and straightening your legs, lifting arms upward. Land softly and repeat.

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Split Jumps Stand in split stance – one foot ahead of you, one foot behind. Bend both knees and jump, switching legs to land; pump arms in opposition to legs as you continue to alternate legs with each jump.

High Jog in Place Lifting knees high up in front of you as you jog in place, swing arms naturally in opposition. Land softly, ball of foot to heel.

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About Author:

Tonya Mitchell

Tonya Mitchell is the Director of Ace Physical Therapy and Sports Medicine Institute located in Herndon, Virginia. In 1997 Tonya accepted a Division II Collegiate Basketball Scholarship from Virginia Intermont College, in Bristol Virginia where she received a Bachelors of Science Degree, with a major in Sports Medicine and a Minor Sports Management. In 2003 she became a certified Athletic Trainer in Virginia Beach, VA where she trained athletes at both the high school and college level in sports. These sporting events included basketball, baseball, soccer, track & field, and football. After Three years of training athletes in the local gym, one of whom was eight times Ms. Olympia Lenda Murray. Tonya completed her Doctoral Degree of Physical Therapy from Hampton University in Virginia. Tonya has now been providing comprehensive physical therapy services to men and women ranging from grade-school through the geriatric population for six successful years. As a certified athletic trainer, and a Doctor of Physical Therapy she uses experience in both disciplines to help people overcome functional limitations experienced in the activities of everyday life. Tonya served as the fitness columnist for LiveLiving from 2009-2012. She is the fitness advisor.