Get prepped for a Hot Hot Christmas!

Summer might be fading into the background in the northern hemisphere, but some of you might be striking out for warm weather holidays this winter and I know plenty of people like to reverse the traditional Christmas card image and head for glowing sunshine, sandy beaches and warm seas. With that in mind, now is not the time for many people to let their Summer body go. All that work you might have started in the Spring, however you did it, hopefully your efforts gave you a body to do your Summer wardrobe and beachwear justice. Now we need to maintain that great conditioning and maybe even achieve some further progress. Winter is no excuse for slacking! Here is a circuit of exercises that – when it comes to your butt – really hit the mark!

The bridge

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Lie back, knees bent, feet on the floor hip-width apart, arms extended by your sides with palms facing down. Pushing into your heels, lift your hips towards the ceiling.  Don’t be tempted to squeeze your bottom. Hold for 15 seconds, then slowly lower your hips back to the floor. Repeat 5 times.

Donkey kick

Get on your hands and knees, with your wrists positioned under your shoulders and knees under hips. Drawing in your abdominals, lift your left leg parallel to the floor, with knee bent, foot flexed. Return to start position and repeat 20 times then switch sides.

jenniffer janeDumbbell straight leg lift or deadlift

Take a pair of dumbbells and hold in front of your thighs, feet hip-width apart, with knees slightly bent. Bend at the hips to lower your torso until it’s almost parallel to the floor, keeping the weights close to your body. Return to standing, keeping the weights close to your body Repeat 10-12 times.

Dumbbell squat

Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other.  Feet hip width apart. Engage your core, and lower your body by pushing your hips back and bending your knees as if you were going to sit on a chair. Pause for a few moments then slowly return to the starting position. Repeat 12 times

Forward lunge

Stand with your feet hip-width apart and your arms down by your side . Step forward with your right leg and slowly lower your body until your right knee is at a 90 degree angle. Push back to the starting position and repeat with your left leg. Repeat this set 12 times. Follow these exercises as illustrated here, they are absolutely tried, tested and known to deliver results. Push yourself to an intensity that taxes you but is something you can cope with. There is no point over-extending and suffering serious discomfort and injury. This will only derail any workout and will certainly not add positivity to the experience.

To stay keen, engaged and on track to reach your goals, you have to stay in the game and stay motivated. And the best way to stay motivated is to know what you are doing works and to see results from your efforts!

Read more from Expert Jennifer Jane.

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