Fitness & Health

TURN EVIL INTO GOOD : THE HOLIDAY REDEMPTION WORKOUT

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We’re going to break it down for you here. You are going to over eat in the holidays. All that mutton, beer and whisky is going to wreak havoc on your dietary habits and it is inevitable, like global warming. Good news; it’s the holidays and you deserve to enjoy it with your friends and family, especially when the entire premise of our celebrations revolve around feasts.

However, all that feasting is not going to help you get that next-summer body. But you can turn this evil into some sort of good. This routine utilizes your entire body and brings in the goodness of both cardio and weights.

Warm up by doing some total-body dynamic stretching for five minutes, and then begin the workout with Circuit 1. Go through each circuit three times and rest for one minute between rounds. Your workout will take a grand total of 45 minutes. After you’re done, cool down and stretch for 5-10 minutes.

CIRCUIT 1

JUMPING JACKS

3 SETS OF 1 MINUTE

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  • Start by standing with your feet together. In one motion, jump your feet out to the side and raise your arms above your head.
  • 
Immediately reverse the motion by jumping back to the starting position.
  • Repeat for the recommended amount of repetitions.

BODY WEIGHT SQUATS

3 SETS OF 1 MINUTE

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  • Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
  • Begin the movement by flexing your knees and hips, sitting back with your hips.
  • Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

BENT OVER

BARBELL ROW 3 SETS OF 1 MINUTE

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  • Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  • Then inhale and slowly lower the barbell back to the starting position.
  • Repeat for the recommended amount of repetitions.

AIR BIKE

3 SETS OF 1 MINUTE

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  • Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
  • Bring knees up to where they are perpendicular to the floor,
with your lower legs parallel to the floor. This will be your starting position.
  • Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
  • Go back to the initial position as you breathe in.
  • Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
  • Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

CIRCUIT 2

PUSH UPS:

3 SETS OF 1 MINUTE

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  • Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
  • Next, lower yourself downward until your chest almost touches the floor as you inhale.
  • Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  • After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed

BARBELL WALKING LUNGES

3 SETS OF 1 MINUTE

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  • Begin standing with your feet shoulder width apart and a barbell across your upper back.
  • Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
  • Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  • Step forward with your rear foot, repeating the lunge on the opposite leg.

PLANK

3 SETS OF 1 MINUTE

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  • Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
• Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

CIRCUIT 3

DUMBBELL THRUSTERS

3 SETS OF 1 MINUTE

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  • Clean two dumbbells to your shoulders. Clean the dumbbells to your shoulders by extending through the legs and hips as you pull the dumbbells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
  • Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
  • At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both dumbbells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
  • As you begin the next repetition, return the weights to the shoulders.

DUMBBELL BICEP CURLS

3 SETS OF 30 SECONDS EACH

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  • Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  • Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
  • Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  • Repeat for the recommended amount of repetitions.

SIDE BRIDGE

3 SETS OF 30 SECONDS EACH

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  • Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds.
  • Repeat on the other side.
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