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...
Must See
Perfect Dwyane Wade's Signature Euro Step
Views: 1,305,266
Evan Longoria's Hitting Drills
Views: 9,797,527
Brandon Jennings: "Always Improve"
Views: 2,106,933

Featured Videos

Quest for the Ring: University of Wisconsin Views: 224,260
Path to the Pros 2015: Training Days Views: 117,335
Quest for the Ring: University of Kentucky Views: 388,894
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

4 Deadlift Variations to Increase Your Pull

Increase Your Explosiveness with the Power Curl

6 Gym Machines That Are Actually Worth Your Time

7 Strategies for Faster Workout Recovery

Develop Core Strength for Throwing

5 Exercises to Develop Soccer Power

Dominate Your Bench Test With This Strategy

Kyle Lowry's 12-Week All-Star Training Program

7 Farmer's Walk Variations for Improved Core Strength

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

How to Design a Greco-Roman Wrestling Training Program

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

How NOT to Perform a Pull-Up (With Fixes)

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Never Bench Press With Your Feet in This Position

The Best Single-Leg Exercises for Youth Athletes

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

12-Week Resistance Band and Chain Workout

How Often Should You Vary Your Exercise?

7-Exercise Core-Blasting Workout

Prevent ACL Injuries With This Exercise

A Better Way to Train Your Core

Mike Boyle's 5 Tips for More Effective Workouts

Improve Soccer Agility with Lateral Strength Exercises

3 Post-Activation Potentiation Combos for Explosive Strength

3 Tricks for a Stronger Front Squat

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Putting Together an Off-Season Workout for Point Guards

How Functional Training Has Overly Complicated Strength Training

Posterior Chain Fixes to Improve Your Game

These 3 Single-Leg Movements Will Improve Your Squat Technique

Perfect Your Squat Technique With the Unloaded Squat

7 Ways to Work Out Competitively Without CrossFit

Master the Lateral Lunge to Improve Your Hockey Stride

10 Ways to Get Stronger With a Sandbag

Build Max Power With These Pulling Exercises

Make Lifts More Challenging With Resistance Bands

4 Simple Golf Core Exercises to Increase Your Driving Distance

Reach New Training Heights With Resistance Band Exercises

Use Eccentric Lifts to Increase Size and Strength

7 Best Lower-Body Strengthening Exercises

How Strength Training Changed Rory McIlroy's Game

5 Ways to Get a Higher Vertical Jump