Full Body Workout to Blast Away Holiday Weight | STACK Fitness

Become a Better Athlete. Sign Up for our FREE Newsletter.

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

January 7, 2013 | Jim Carpentier

Must See Strength Training Videos

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.

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...
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...
More Cool Stuff You'll Like

I Lift Weights But Can't Build Muscle. What's Wrong?

So there's this guy I used to know, he would kick ass in the gym, lift weights 6 days a week, always get his cardio in, ate only the cleanest protein,...

5 Reasons Why You're Not Ripped

Why You Need to Change Your Workouts More Often

How to Strengthen Small and Weak Muscles

Build Muscle in Less Time With Massed Practice

5 Tips to Increase Lean Body Mass

3 Reasons Why You're Not Getting Stronger

Build Muscle Faster With This Simple Weight Room Trick

Mechanical Overload: A Strategy for Bigger Muscles

Build Bigger Biceps Without an 'Arm Day'

3 Simple Moves for Bigger Triceps

Increase Metabolic Stress for Size and Performance

Quickly Build Muscle for Football

The 4 Rules of Bulking Up

When to Use Isolation Exercises for Growth

How to Build a Meal Plan to Suit Your Body Type

Why You

You Need Rest Intervals. Here's Why

Pack on Muscle by Wave Loading

How the Actors of 'Blue Mountain State' Get in Shape

The Weakling's Guide to Working Out

5 Food Swaps that Help Athletes Bulk Up

Why Hard Work May Not Always Beat Good Genes

The 8 Craziest Things People Do to Build Muscle

5 Easy Muscle-Building Tips for Hardgainer Athletes

The Food Rules for Building Muscle

Keys to a Successful Full-Body Transformation

The 15-Minute Beach Muscle (Plus Hustle) Workout

Q&A: Brad Schoenfeld on Maximizing Muscle Growth

6 Skinny Pro Athletes Who Dominate Their Sport

Tips for Healthy Weight Gain

5 Reasons You Can't Build Muscle

Get a Big Chest With 5 Stand-up Exercises

Pressed for Time? Try This 20-Minute, 200-Rep Workout

Get Strong and Thick With Strongman Exercises

Shoulder Workouts for Mass: 3 Tips

What You Need to Know About Gaining Muscle Mass

A Simple Strategy for Serious Muscle Growth

How to Build Muscle: A Game of Angles