Full Body Workout to Blast Away Holiday Weight | STACK Fitness
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...

Full Body Workout to Blast Away Holiday Weight Gain and Build Muscle

January 7, 2013 | Jim Carpentier

Must See Strength Training Videos

World-Class Workouts With Todd Durkin: Blast Your Core With This Bodyweight Complex

Joey Votto Upper-Body Strength Workout

Elite Performance with Mike Boyle: One-Leg Deadlift

Unwanted weight gain during the holidays? The following high-intensity total body core routine is the perfect way to shed extra pounds and get into peak condition for spring sports. These four fast-paced compound sets will boost your metabolism to get rid of fat and promote muscle growth. Plus, the moves are sports-functional, incorporating elements for enhancing your strength, endurance, balance and flexibility. Bonus: they can conveniently be performed in the gym or at home—ideal when school is closed and you can't get to the weight room.

Compound Set One

This muscle-building exercise combination targets the biceps, triceps, shoulders, chest, abdominals and lower, middle and upper back muscles. When performing at home, substitute a 20- or 30-pound medicine ball or a phone book for cable chops.

Compound Set Two

This exercise combo improves balance and muscular endurance while strengthening the quadriceps, hamstrings, glutes, biceps, triceps, lower, middle and upper back, and abdominal muscles. When performing at home, use heavy books (e.g., phone books) for Single-Leg Squats (hold book overhead while squatting) and Bent-Over Rows.

Compound Set Three

  • 5 Inchworms
  • 5 Side Lunges with DB Twists (holding 20-pound dumbbell with arms extended at chest level)
  • Run in place for 60 seconds
  • Prone and Side Planks for 30 seconds each
  • Repeat sequence

Inchworms are excellent for upper- and lower-body flexibility; Side lunges and Twists optimize core and leg strength; running in place aids endurance; and Prone and Side Planks are terrific core strengtheners, specifically for abdominal and lower back muscles.

Compound Set Four

This combo focuses on upper- and lower-body hypertrophy (Overhead Barbell Presses, Standing Cable Pull-Downs and Squats) and muscular endurance (Step-Ups). At home, instead of Barbell Presses, do elevated Push-Ups (placing your feet on a chair); instead of Cable Pull-Downs and Squats, do doorknob Pull-Ups (grip your hands around doorknobs with your feet placed between the doorjamb); and instead of Step-Ups, do Burpees. Push-Ups, Pull-Ups, Standing Cable Pull-Downs/Squats, Step-Ups and Burpees all engage core muscles as well as strengthening upper- and lower-body muscles.

Advertisement
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes