workout
HOLIDAY
at-home
WORKOUT
With the holiday season
underway, football Sundays,
family get-togethers,
and vacation days start
becoming the new normal.
With these come more
time spent at home, and
sometimes more time spent
away from the gym.
Don't let your days
spent at home equate
to days without a
workout! Try this sevenexercise routine with HAC
Personal Trainer, Tony
Clemens, that is sure to
keep you active amidst the
holiday activities.
Start with jumping jacks
to get your heart rate up.
Complete 1-2 sets of 12-15
reps per exercise. End with
light stretching.
by Tony Clemens & Rachel Mayan
bonus!
Take on Tony's Holiday
Fitness Challenge,
and enter to win 3
free personal training
sessions! See details on
the next page.
24
HACHEALTHCLUB.COM
1
(A)
SOFA SQUATS
(A) Sit on the edge of the sofa with
your feet shoulder width apart and
back straight. Stand up, keeping
your weight in your heels and your
back straight. (B) Slowly and with
control, lower yourself to the count
of 5 seconds.
(B)
(A)
2
CHAIR DIPS
(B)
3
(A) Find a sturdy chair or bench,
and sit on the edge with your feet
together flat on the floor. With
hands on the edge of the chair,
push your body up off of the seat
so that your arms are straight. (B)
Bend your elbows to 90 degrees
as your lower yourself to the floor.
PUSH UPS
With hands palm down and shoulder width apart and elbows
pointed toward your toes, raise yourself onto the balls of your
feet, keeping your body in a straight line. Slowly lower and
repeat. If too difficult, lower to your knees.
4
SINGLE-LEG LUNGE
(A) With feet together, step forward
with one leg. (B) Lower yourself
until your front knee is at 90 degrees and your back knee almost
touches the floor. (C) Return to
standing and repeat. Continue with
opposite leg.