The holidays are coming to and end, and if your season was anything like ours, you spent it bouncing from party-to-party, indulging in treats and calorie-ridden beverages while at the same time, falling further away from your fitness routine. Now that the New Year is approaching, it’s time to get back on track.
To help, we’ve turned to Wantable’s Fitness Buyer, Susan Ricchio. She not only fills our Fitness Edits with the latest in fitness fashion and technology, but she’s also a Certified Personal Trainer through the National Academy of Sports Medicine (NASM). Susan doesn’t just talk the talk; she’s in the gym every single morning at 5 AM (yes, even during the holidays) pushing herself to be fit and healthy.
Susan knows what it means to strive for lifelong fitness and so she put together a total body workout that includes 6 at-home exercises. These exercises don’t require any equipment and can be done in about 30 minutes: perfect for your girl-on-the-go lifestyle.*
Before you start, be sure to crank up the tunes to help get int he zone and increase your intensity.
Set up: Lay on your side with your legs straight and upper body propped up on one forearm. Make sure your elbow is directly below your shoulder.
Movement: Contract your ab muscles and raise your hips until your body is straight from your ankles to your head.
Reps: Hold for one minute. Rest for 30 seconds. Turn to your other side and repeat. Do this 3-5 times.
Susan’s training tip: Be sure to rest in-between sets throughout the entire workout. Resting is extremely important.
Why we love it: Side planks help build muscle that protects the spine and prevent lower back pain. It also strengthens the core and shoulders, which helps support posture.
SIDE PLANK WITH CRUNCH
Make it harder: Add a crunch to challenge your core. From the side plank, lift the same arm and leg (for example, right arm and right leg), briefly hold, and bring it back down Return to the starting plank position and repeat with the other arm and leg.
Set up: Stand up straight and start with your feet shoulder-width apart.
Movement: Lunge backward by moving your right leg back about two feet. Both of your knees should be bent at a 90-degree angle. Your front foot should be flat on the ground, and the heel of your back foot should be lifted. From this position, drive off the toe of your back foot to the starting position.
Reps: 3 sets of 20 on each side. Rest for 30 seconds in-between sets.
Susan’s training tip: To ensure proper joint mechanics, make sure that your front foot is pointing straight ahead. When you lunge backwards, make sure your front knee is directly over your 2nd and 3rd toes. Don’t let your knee move too far forward.
Why we love it: Lunges are good for your balance, legs, glutes, and core.
REVERSE LUNGE WITH LEG LIFT
Make it harder: After you bring your leg forward, lift it 90 degrees. Increase the intensity by lifting your leg past your belly button. For even more intensity, see how fast you can go while keeping your balance, but you never want to sacrifice speed for form.
Set up: Start in a full extension arm tall plank. Draw in your belly button and contract glute muscles.
Movement: While keeping your pelvis in a neutral position, slowly lower your body to the ground. Do this by flexing your elbows and retracting and depressing shoulder blades. Push back up by extending your elbows and contracting your chest.
Reps: 3 sets of 20. Rest for a minute in-between each set.
Susan’s training tip: If you feel your lower back starting to arch or ache, simply drop to your knees and perform the push-up from this position. You never want to sacrifice your form or risk injury.
Why we love it: Not only does it help stretch your back and biceps, but it also tones your triceps, chest, and deltoids.
EXTENDED SIDE PLANK
Make it harder: Rotate your push-up into an extended side plank. The weight of your body should be equally distributed between the arm touching the ground and your feet. Be sure to actively press into the ground to engage your muscles and avoid injury.
Set up: Stand with your feet shoulder-width apart and keep your arms by your side. Keep your back straight and pretend that someone is pulling a string from the top of your head to help align your posture.
Movement: From a standing position, lower your body by pushing your hips back and bending your knees. Lift back up to standing. Your lower body should be parallel with the floor and your chest should be lifted. Be sure to keep your bodyweight in your heels.
Reps: 10-20 squats and repeat for 3 sets. Rest for 1 minute in-between sets.
Susan’s training tips: Keep a neutral spine throughout the exercise and don’t let your knees move over your toes.
Why we love it: This low-impact exercise can help improve circulation, posture, and digestion. Squats are also excellent for your lower body and core muscles.
Make it harder: After you squat down, jump up into the air while extending your arms overhead. Bring your arms down to your sides after landing. Be sure to land softly with your knees pointing straight ahead. Repeat as quickly as you can while remaining in control.
Set up: Start in a full extension arm tall plank. Draw in your belly button and contract your glute muscles. Your body should be in a straight line from head-to-toe and your hands should be shoulder-width apart.
Movement: Without allowing your lower-back posture to change, lift your right foot off the floor and slowly raise your knee toward your chest. Return to the starting position, and repeat with your other leg, alternating back and forth.
Reps: Count 60 seconds, rest, and repeat 3 times.
Susan’s training tip: Put your watch on the ground between your hands so you can easily look at the time without disrupting your rhythm.
Why we love it: This is a full body work out that engages your upper arm muscles, as well as your core and legs.
SPIDER MOUNTAIN CLIMBERS
Make it harder: Crunch your right elbow to your right knee. Switch legs and repeat. Increasing the speed in this movement will increase your heart rate and help burn more of those holiday calories.
STRAIGHT LEG AB CRUNCH
Set up: Begin by laying flat on your back. Tighten your core and raise your legs so that they’re vertical. Your body should form a 90º angle.
Movement: Start by squeezing your glutes and abs then push your legs upwards. Hold for a half a second and slowly lower your hips to the ground.
Reps: Repeat in a pulsing motion for 30 seconds. Rest and repeat 5 times.
Susan’s training tip: Make sure to keep your abs drawn-in throughout the movement.
Why we love it: This exercise strengthens the entire core by targeting both upper and lower abdominal muscles.
Make it harder: Start with your legs raised and slowly lower your legs until they’re about four inches above the floor (or as low as you can go without lifting the small of your back). Pause and then raise your legs to the starting position. Repeat 10 times.
Now that you have the moves, it’s time to look the part. Susan is often asked what to wear during workouts and her advice is always to “dress for YOU.” You should wear clothing that’s not only comfortable, but also flatters your shape. She recommends adding sass to your wardrobe with fun colors or prints; when you look good you feel good!
For the circuit exercise listed above, Susan recommends wearing comfortable capris or leggings with a fun, strappy top.
JUST LIVE Cropskin Capris in Rustic Watercolor print ($79)
Just Live’s Cropskins innovative crops provide moisture wicking technology so you keep cool when you turn up the heat in your next workout. The smooth, flat waistband doesn’t bind and moves with you through a circuit workout, spin class, running, weightlifting, or wherever your workout takes you. Not to mention, the capris look great outside the gym running errands or out to lunch with friends.
Glyder Apparel Ethos Tank ($60)
Strappy back sports bras and tops are a big trend for 2016. The Glyder Ethos Tank accentuates the back while offering the support of a compression tank with a built-in shelf bra. This loose body design effortlessly drapes away from your midsection allowing for optimal full body ventilation.
“The pieces in my Fitness Edit make me feel confident when I work out which motivates me to get to the gym because I want to show off my new pieces. There hasn’t been a time I am wearing my fitness gear from Wantable that I haven’t been complimented. I will continue being a loyal customer! – Marissa S.
“Wantable is the best service I have ever used. Their stylists really figured me out. I highly recommend this service to all women. It saves me so much time!”- Hope G.
“I anxiously wait EVERY month for my Wantable Fitness Edit! My Wantable stylist takes great care in choosing the perfect items for me. It’s just so easy! TRY IT OUT! You won’t be disappointed!” – Renee C.
*Please note that you should consult your physician before starting any exercise routine.