For the month of December I will be doing 4 workouts per week, each focusing on a trouble zone. These will involve more weight than the HIIT workouts. If you find yourself without any weights to use, modify the workouts or do a different move that focuses on the same area we are working for that day. HIIT workouts helped you burn the fat, now we are going to put on some muscle!
DAY 1 – Biceps and Triceps
Complete 3 sets – Rest 1-2 minutes between
Floating Curl (20 reps)
Triceps Push-up (10 reps)
Triceps Kickback (12 reps/arm)
Hammer Curl and Punch (12 reps/arm)
Triceps Dips (10 reps)
Floating Curl (20 reps) – For this exercise you will use a light weight. Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand, arms in front of thighs, palms forward. Lift arms straight up to chest level in front of you. This will be your starting point. Leaving arms at chest level, curl both weights to your shoulders. Extend arms straight out, keeping arms at chest level and repeat. Do not lower your arms until you complete all reps.
Triceps Push-up (10 reps) – Place hands directly below shoulders, feet hip-width apart. Keeping elbows pointed back and as close to your sides as possible, slowly lower body to the ground. Pause then press back up to start. Be sure to keep core engaged and your elbows pointing back (this is how the triceps are engaged.) If needed, you can lower to your knees, but still maintain the same movement with your arms.
Triceps Kickback (12 reps/arm) – Grab a dumbbell with right hand and stand in a split stance with left foot forward. Bend left knee and lower torso until parallel to the ground. Keep back leg straight and shoulders facing forward. Bend elbow to draw weight to rib cage, straighten arm behind you keeping your arm close to your body. Pause for 1 count then lower arm to start. Complete all reps and then switch sides.
Hammer Curl and Punch (12 reps/arm) -Stand upright holding a dumbbell in each hand with a neutral grip (palms facing in). Your head should be in a neutral position and your knees slightly bent and your core tight. Contract your biceps to raise one dumbbell toward your shoulders, keeping your elbows next to your body and palm still facing in. From your shoulder, punch the arm out and across center of your body at chest height, rotating your wrist so that your palm faces down. Retract arm back and reverse the hammer curl back down. Repeat with the other arm. (I couldn’t find a pic with both moves in one, so I have a pic of each movement.)
(Hammer Curl) (Cross Punch)
Triceps Dips (10 reps) – Sit with your hips off the edge of a bench or chair, arms extended, chest up and legs straight. Keeping your torso upright, lower your body by bending your elbows back until your upper arms are slightly above parallel to the floor, then press yourself back up to the start position and repeat. If needed, bend your knees 90 degrees but be sure that you’re pushing yourself up with your arms.
DAY 2 – Hamstrings and Glutes
Complete 3 sets – Rest 2 mins in between
Weighted Bridge (15 reps)
Pogo Hops (12 reps/leg)
Romanian Deadlift (15 reps)
Curtsy Kick (12 reps/leg)
Weighted Bridge (15 reps) – Lay on the floor with knees bent and feet flat, holding 2 dumbbells at your hips or a barbell. Lift hips up into a bridge, hold for a count then slowly lower. Touch butt to ground and then lift again. If you do not have weights, you can do this without.
Pogo Hops (12 reps/leg) – We’ve seen this one before – it’s one of my faves! Stand on one leg, arms reached above your head. Lower your hands down next to your feet, remaining on one leg. Come up and hop on your standing leg, and repeat balancing on one leg throughout. Complete reps and then switch legs.
Romanian Deadlift (15 reps) – Stand with your feet shoulder-width apart, holding a pair of dumbbells or a bar at mid-thigh level with a wide, overhand grip. Keeping your back flat and shoulders back, bend at the hips and knees to lower the bar to your shins. Pause, then extend your knees and hips to return to standing.
Curtsy Kick (12 reps/leg) – Step back and to the left with your right leg, into a curtsy lunge. Come up and kick your right leg out to the side. Lower back into a curtsy lunge and repeat. Complete all reps then repeat with left leg.
DAY 3 – Core
4 sets – Rest 1 min between
Heel Taps (25 reps)
Side Plank Dip (12 reps/side)
Spiderman Planks (20 reps)
Toe Touch Crunch (20 reps)
Heel Taps (25 reps) – Lay on your back with knees bent and feet flat, arms at your sides. Crunch up slightly and reach your left hand to your leg heel, then right hand to the right heel. Continue back and forth while keeping your shoulders off the ground.
Side Plank Dip (12 reps/side) – Start in side plank on your right arm, with free arm straight up over shoulder. Drop the right hip down to ground, then lift to return to side plank. Complete reps then switch sides.
Spiderman Planks (20 reps) – Start in plank position. Lift right leg and and bend knee to right elbow. Straighten leg and lower back to start. (1 rep). Repeat to the left and continue alternating sides. To add challenge, balance hands on a bosu or ugi ball.
Toe Touch Crunch (20 reps) – Lay with legs straight over hips, arms raised straight up. Crunch and touch fingers to toes (short movement).
DAY 4 – Quads and Calves
3 sets – Rest 2 mins between
Sissy Squat (12 reps)
Three Way Calf Raise (20 reps/move)
Lunge Kick (10 reps/leg)
Squat to Calf Raise (12 reps)
Sissy Squat (12 reps) – Stand with feet hip-width apart with right side next to a chair, right hand holding seat back. Rise up onto toes (heels off floor) and bend knees 90 degrees as you lean torso back 45 degrees (so that body forms a straight line from knees to shoulders, abs tight.) Return to standing on toes and repeat.
Three Way Calf Raise (20 reps/move) – Stand with balls of feet on a step, heels hanging over edge, hands on hips. Turn toes inward and lift heels high, then lower them slightly below level of step (repeat for 20 reps). Next, turn toes out 45 degrees; raise and lower for 20 reps. With toes forward, stand on left leg only, bending right leg behind you; do 20 reps then repeat 20 reps on right leg. (80 reps total!)
Lunge Kick (10 reps/leg) – Step back your right leg into a lunge. Come up and kick your right leg forward and straight, leading with your heal. Lower back into a lunge and repeat. Complete all reps then switch legs.
Squat to Calf Raise (12 reps) – Stand tall and hold a weight up against your chest (medicine ball, kettlebell, dumbbell, etc) feet shoulder width apart. Drop your glutes down so that your thighs become parallel with the floor. Then come back up to the starting position and lift your heels up and place all your weight on the balls of your feet. Squeeze at the top, flexing the calf. Release back down to start position and repeat. You can also do this without weight.