Work off all of those extra holiday calories with exercises that burn more, in
Studio 5 Health and Fitness Contributor, Melanie Douglass, R.D., NASM,
shares her favorite 2 for 1 exercises to make-over your entire body, head to
How to double your toning power and increase your calorie burn with fun,
new twists on classic moves.
1. Squat / Squat to Oblique Cross
Start with a basic squat. Feet shoulder width apart, toes forward, back
straight, chin lifted and hands at the base of your neck with your elbows
wide. Do 5 squats. Then do 1 squat and push your right elbow toward your
left knee to engage your core and obliques along with the lower body work
from the squat. Squat down again and switch sides. Keep the pattern side to
side. Do 3 sets x 60 seconds. Rest for 10 – 20 seconds between each set.
2. Sumo / Jumping Sumo Squat
Start with a basic sumo squat, with legs wide and toes turned out to the side.
Do about 5 reps. Then add a small jump and bring your knees and toes to
the front, then jump again and turn the toes back out to the side. Keep the
jumps small and low to the ground. This engages the inner and outer thigh
along with the quads, hamstrings and glutes from the traditional sumo squat.
Do 3 sets x 60 seconds. Rest for 10 – 20 seconds between each set.
3. Lunge / Leaning Lunge Row
Start with a basic lunge with your right foot out front and your left leg behind
in a split stance. Lower down until your right (front) knee hits a 90-degree
bend, squeeze your glutes and come back up. Do about 5 reps. Then bend
forward from your hips and look at the floor, reach your fingertips down
toward the floor. Push your weight down through your front, right heel and
lift up – only about 6 inches – bring your arms up to a wide row and really
pinch your shoulder blades together at the top of the motion; this engages
your back muscles and helps to counteract the hours we spend hunched over
a computer. Do 30 seconds on each legs x 3 sets.
4. Push-up / Push-up to Pike
Get down on the ground in a basic push-up position. You can be on your
toes or knees. Do about 5 good push-ups. Then drop down into the push
up, slowly push up and lift your hips way up high to the sky in a pike
position. Squeeze your abs REALLY tight as you lift up, and keep them
REALLY tight as you lower back down to a flat position. Drop back into the
pushup and repeat the motion. This exercise works the entire upper body
and core. Do 3 sets x 60 seconds. Rest for 10 – 20 seconds between each
5. Weighted Sit-up / Sit-up to Shoulder Press
Grab a dumbbell in each hand (anything from 1# to 5#). Tuck your feet
under a couch/chair and hold the weights in front of your shoulders with
palms facing inward. Slowly roll back and start doing good old fashioned full
sit ups. Keeping the belly button inward as you slowly roll up until your back
is straight. Do 5 reps. Then, as you reach the top of the motion, push the
hand weights directly overhead to engage your shoulders, core and upper
back. Do 3 sets x 60 seconds. Rest for 10 – 20 seconds between each set.
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