It’s December, and of course that means shopping, holiday parties, eating out, and splurging on yummy treats. It also means a total change in your sleeping schedule, stress level and workout regimen. We all know it’s tough to find time to exercise during the holiday season. But consider this. You may not be able to pull off your full 60-minute workout, or even a daily workout, but could you try squeezing in a 20-minute workout three or so times a week? Keeping your body moving is the key! So, I’ve hand-picked my three favorite Kamagon® Ball exercises and top three Surge® 3.0 exercises to create this 20-minute total body burner that will leave you feeling recharged – and a little less gluttonous.
First, fill your Kamagon® Ball and Surge® 3.0 to a weight that will challenge you.
Second, grab some water and a towel.
Next, get ready to sweat out some stress and toxins, and then go about your holiday a healthier version of YOU!
1 Minute: Standing, reach high to the sky with both hands, then slowly bend way down and bring your arms down in front of you to touch your hands to the floor. Keep repeating.
1 Minute: Standing tall, left hand reaches high to the sky, bring right knee up and left elbow down and across your body to touch left elbow to right knee. Keep repeating.
1 Minute: Standing tall, right hand reaches high to the sky, bring left knee up and right elbow down and across your body to touch right elbow to left knee. Keep repeating.
Perform each of the following 6 exercises for one minute each. Rest one minute, then repeat the 6 exercises again for one minute each.
Kamagon® Ball Roll Up
Start with feet hip distance apart, standing tall, holding the Kamagon® Ball in front of you with a handle in each hand. Bend knees and squat down to “sit” on the floor, then immediately roll back and reach the ball overhead to touch the floor. In one fluid motion, swing it back over your head and body and roll up to standing. Push the ball overhead. Keep repeating.
Surge® 3.0 Power Row
Start with feet a little more than hip distance apart, holding the Surge® in front of you by the vertical handles. Bend knees and hinge forward, keeping back straight. Remain in this position while rowing the Surge® down and back up.
Kamagon® Ball Pass Through
Start in a sumo squat, feet at a 45 degree (or more) angle out to the sides. Hold the Kamagon® Ball in your right hand, then “pass” it under your body and through your legs and hand it off to your left hand. Swing it around the front of your left leg back under your body and “pass” it to your right hand so that the ball moves in a figure 8. Continue.
Surge® 3.0 Plank Push
Start in a plank position, hands under shoulders, elbows straight, and the Surge® on the floor in front of your hands and to the right of your body. Lift your right hand, grab the right handle, and “slide” or “push” the Surge® straight across the floor horizontally toward your left hand. Place your right hand back on the floor, raise your left hand and grab the left handle of the Surge®, and push it back across the floor to the right side. Keep repeating.
Kamagon® Hinge & Row
Start with feet hip distance apart, holding the Kamagon® Ball in both hands in front of you. Raise your left knee and push the ball over your head and straighten your elbows. Then bring it back down, hinge forward, push your left leg back while bringing your torso parallel to the floor. Row the ball up, come to a standing position and repeat. Don’t let the left foot touch the floor. Repeat on your right side for one minute.
Surge® 3.0 Tricep Hover
Lay down on a mat on your back, holding the Surge® at your chest. Bend knees to a 90-degree angle. Straighten elbows and push the Surge® straight up over your chest, then, using your triceps, bend elbows to bring it over your head and let it briefly “hover” about 6 – 10 inches over the floor. Raise it back over your body by straightening elbows, then bend elbows to bring the Surge® back to your chest. Keep repeating.
Spend 2 to 3 minutes doing feel-good stretching
Go out and have a terrific holiday season!
Amina Daniels is a high energy fitness professional, who champions her Detroit based cycle studio, Live Cycle Delight. Amina holds fitness certifications in RYS200 from Kripalu, Group Strength, Personal Training, TRX Camps, TRX Group Fitness, TRX Rip Trainer and Indoor Cycling by Schwinn Bikes and Real Ryder.