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Ammo’s “one body, one mind” approach has made him a top fitness professional. His experience in nutrition, rehab, sports specific training, functional exercises and mixed martial arts self-defense has helped clients achieve all their fitness goals.

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More Ammo For Your Workout

 
by Ammo, Fitness Professional

 
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We've arrived at a crucial time of year -- the busy holiday season.

Holiday WorkoutTime is precious, but we need to burn off the extra calories we'll eat and drink at the many holiday feasts. This year enjoy the holidays without weight gain -- try my quick 3-exercise calorie-burning workout.

It's great for all you Turkey Day fans who consider November 1st as the start of Thanksgiving feast!

If you plan on throwing your diet rule book out the window this holiday season (although not suggested), you probably need to step up your workout routine this month.

This workout serves as a great buffer to your regular routine. It'll help keep you from feeling you should be attached to strings at the Macy's Day parade after a Thanksgiving meal.

Start off with a general warm up for 3-5 minutes. A bike, treadmill or jump rope will work just fine. Perform the three exercises as a circuit. Rest for just 60-90 seconds between each 3-exercise circuit. Do all three a total of three sets.


1. Alternate leg step up
Use a box about knee level or lower to step onto. Start out with right foot with heel on box. Step up using heel (not toes) to stand on top of box with both feet and squeeze the glutes. Step back down with right foot and follow with left.

Keep chest up and shoulders back throughout movement. Complete 10 reps leading with right foot, then lead with left foot for 10 reps. (Up and down make 1 rep) Hold desired weights in hand to increase challenge.

Immediately after this, jog in place for 30 seconds.

2. Push-up
Do 10-12 push-ups with your hands directly under your shoulders. With hands shoulder-width apart, keep butt and stomach tight as you go up and down.

Keep your spine straight and chin tucked in. Avoid dropping the chin as you go down. Keep knees on floor to decrease challenge.

Immediately after this, do jumping jacks for 30 seconds.

3. Walking lunges
Take a giant step ahead, dropping the rear knee towards the floor. (Do not touch floor) Make a 90-degree with both knees. Do not lean forward while lunging.

Take another giant step with other leg to repeat movement. Complete 24 steps. Hold desired weights in hand to increase challenge.

Immediately after this, do jogging jacks for 30 seconds. Or jog and move arms as you would for jumping jacks.


NOTES: These exercises are generally for the physically fit and active. If you suffer from joint pain, or have cardiac-related problems, please consult a physician before starting a routine. Otherwise, seek an experienced personal trainer for proper techniques.

For more information, check out www.ammoathletics.com.




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