The hard work and countless hours spent at the gym over the past summer months have finally paid off. You are seeing results and your dedication has never been higher. You have done it! You have obtained that ultimate south beach body.

The winter months, which are accompanied by Thanksgiving feasts, Christmas cookies, and countless treats, are approaching. Like millions of other Americans, you want to have your cake and eat it too, and you can with the Ultimate Winter Workout. This six-week workout will jump-start and guide you through the winter months. Committing to The Ultimate Winter Workout and capitalizing on easy but overlooked workout tips will keep those holiday inches off, while allowing you to continue to reach and break personal goals.

Any new workout must start with commitment. The easiest way to motivate and hold yourself responsible is to use a workout calendar. A weekly calendar should be planned in advance and contain the exercises, specifics of those exercises (repetitions, sets, rest, and intensity), and time it takes to complete the workout. Planning ahead will give you a structured workout that will allow you to remember the details of your workout and ultimately save time and stress. By visually seeing yourself becoming stronger and improving week-by-week, you will turn the dreaded job of working out into an enjoyable and fun activity.

The Ultimate Winter Workout is structured around the stabilizing equivalent training stage (S.E.T.) developed by the National Academy of Sports Medicine. This phase emphasizes strength endurance by super setting a strength exercise with a stabilization exercise (completing two exercises back to back without any rest). All workouts will take approximately one hour to complete. For maximum results, complete the Ultimate Winter Workout 3 days-a-week and supplement it with 30-40 minutes of Cardio on two days that you are not completing the workout.

Warm-up (5 minutes) Exercise bike or elliptical

Stretching (5-10 minutes) Stretch each major muscle group with 2 stretches, holding each stretch for 20-30 seconds.

*Tempo describes how fast you are doing an exercise. The first number is the eccentric contraction, characterized by elongation of the muscle. The second number is the isometric contraction, or pause in between elongation and contraction of the muscle. Finally, the third number is the concentric contraction, or shortening of the muscle.

**Intensity is the amount of effort you are exerting. seventy to eighty percent is high intensity, but not to the point of exhaustion. This will allow you to complete the entire workout. Keep your heart rate up and burn more calories.

Summo Squats: To complete this exercise, stand up straight with your feet slightly wider than shoulder width with toes pointed out at about 45 degrees. Hold a dumbbell weight with both hands in between your legs. You can then complete a squat to horizontal then back to starting position.

Elliptical or Stationary Bike: By including 5 minutes of cardio during the middle of your workout, you will maintain your heart rate and burn more calories.

Abdominal Exercises (Choose any combination adding up to 10 total minutes)

Cool Down (10 minutes)
Stationary Bike 5 minutes 30-40 RPM
Post workout Stretching
(hold each stretch for 30 seconds)

Overlooked Training Tips
1) Start a workout calendar
2) Eat smaller meals 6 times a day
3) Include dynamic stretches
4) Drink plenty of water

Before starting any workout program, please consult with a physician.

Chris Herrera
Personal Trainer, owner of Renaissance Personal Training