Advice from a personal trainers for dropping holiday weight gain

CHARLOTTE, NC (WBTV) - We're now well into January and all of the treats of the holidays should be a distant memory.

Unfortunately many of us ate enough that those holiday pounds don't seem to want to disappear.

Personal trainers Geoff and Holly Graue with H & G Personal Training visited WBTV News Saturday Morning with some workout advice, and a sample training schedule that might help you get back to where you want to be.

Their sample training schedule is below:

1. The best and most efficient types of workouts are short and intense. Don't look at fitting in a training session as something you have to allocate 60-90 minutes for. Set aside 20 minutes for a training session.

2. Be creative and don't think you need a gym or any type of equipment to make this work. An open space, backyard, playground, or basement will work just fine.

3. This doesn't have to be an everyday thing. Find three 20-minute time frames a week, and you'll find yourself coasting through the holidays without having to drop the extra 15 you picked up come January.

Sample Holiday Training Schedule

Keep your workouts to 20 minutes, three times a week, by planning your exercises for each of the following five categories, and time each section. Keeping pressure on yourself to hustle the whole time will keep these workouts short and they'll also be more beneficial in terms of increasing your metabolic rate.

  • Pillar Strength (2 minutes)
    Sample exercise: Side Plank Hip Ups
    Sample routine: Do 2 sets of 15 reps, resting 20 seconds between sets.
  • Lower Body Warm-Up (2 minutes)
    Sample exercise: Reverse lunge w/ hip flexor stretch
    Sample routine: Perform three sets of 15 reps with each leg, resting 20 seconds between sets.
  • Upper Body Warm-Up (2 minutes)
    Sample exercise: Divebomber Push-up
    Sample routine: Do three sets of 15 reps, with 20 seconds rest between sets.
  • Strength Circuit (10 minutes)
    Sample circuit: Perform alternating lunges (15 reps with each leg) followed by push-ups (15 reps) with no rest between exercises. Rest 30 seconds after you've completed both moves, then go again for the duration of 10 minutes. PS Burpees are always anonter great option as well :-)
  • Flexibility (4 minutes)
    Sample stretches:
    Hip Stretch-Drop Lunge/Side Lunge
    Hamstring/Glute Stretch-Glute Bridge
    Shoulder Stretch-Plank w/ diagonal reach

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