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Week Two: Holiday bootcamp kicks it up a notch Add to ...

Enter the season of indulgence feeling fit and focused with our pre-holiday lifestyle challenge.

This week, trainer Kathleen Trotter kicks the workout up a notch with a completely new Circuit 2, while dietitian Leslie Beck suggests ways to increase your greens.

Click on the links within the text to see video demonstrations of each exercise.

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STRENGTH TRAINING

CIRCUIT 1

1. Bench press

Beginners: Lie on your back with your legs bent and feet on the floor. Holding a weight in each hand, start with your arms at a 90-degree angle on the floor beside you. Press the weights up over your chest and then slowly lower (12-15 repetitions).

Advanced: Perform the bench press with your head and shoulders on a resistance ball with your feet on the floor and your hips up in the air (12-15 reps).

2. Wide row with stomach on ball

Beginner and advanced: Place your chest on a resistance ball and your feet against a wall so that you do not slip. Holding a weight in each hand, place your arms on the floor on either side of the ball. Row your elbows up to a 90-degree angle using your upper back to do the work. Lower and repeat (12-15 reps).

3. Lunges

Beginner: Place the resistance ball between your lower back and the wall. Place your right foot forward and your left foot back, almost to the wall. Make sure both feet are facing forward. Bend both knee and lower your body toward the floor. Make sure your front knee does not go further forward then your shoelaces. Engage your front bum cheek muscle and straighten back up to the starting position (six reps each leg).

Advanced: Do the lunges without the support of the ball. Start with your feet together. Step your right foot back into a lunge. Engage your left bum muscles to bring the right leg back to the starting position (10 reps, then switch to the left leg for 10).

CIRCUIT 2

1. Push-ups

Beginner: Come down onto the mat. Your hands should be slightly further apart than your shoulders and your body should be held at a straight line from your knees to your shoulders. Bend your elbows and lower your chest down to the ground. Straighten your arms and push yourself up to the starting position. Keep your abs tight throughout the motion and your back in a neutral position (8-10 reps).

Advanced: Kneel in front of a resistance ball and then roll out so your legs are on the ball and your hands are on the floor. The closer the ball is to your feet the harder the exercise will be. Perform the push-ups from this position (12-15 reps).

2. Bent over rows

Beginner and advanced: Stand with your feet shoulder-width apart, holding a weight in each hand. Hinge forward at your hips while keeping your back in a neutral position and your core engaged. Start with your arms straight and perpendicular to the floor, palms facing each other. Use your upper back muscles to row your elbows up toward the ceiling, then slowly lower (12-15 reps).

3. Squat

Beginner: Place a resistance ball between your lower back and a wall. Place your feet about a foot further forward than your hips. Bend at hips and knees and lower your bum toward the floor. Keep your hips pressed back against the ball and don't let your knees pass your toes. Engage your bum muscles and press back up to the starting position (10 reps).

Advanced: Perform the squat away from the wall with no ball. (15 reps).

CARDIO

Beginner: Aim for 30-minute sessions. Keep your heart rate 60-85 per cent of your max for the duration of your workout. Try to do a different cardio activity for each of the workouts - walk on the treadmill one day and then use the bike on the next day.

Advanced: Two of your cardio workouts should be 30-45 minutes in duration. Keep your heart rate 60-85 per cent of your max. Try to do different activities for each of your workouts. Also, include one day of interval training: Do a five-minute warm-up and then do five sets in which you alternate two minutes of intense effort with three minutes of more moderate activity. Cool down for five minutes.

Watch trainer Kathleen Trotter demonstrate more techniques at tgam.ca/fitness

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