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FTOC Fitness Program: December Workout

There is no need to wait until the new year to get started on your fitness journey! Transition into 2023 one step ahead of the game by implementing healthy habits into your life today. Every workout session comes with a range of benefits for your physical and mental health. As you enjoy this festive season, set aside just 30 min to join our Weight Resistance Trainer, Chris, and learn how to gain momentum, build endurance and ultimately, become a healthier you!

December Workout Step-by-Step

Step Through Lunge: Sets 2-5, reps 2-12 each side

Start standing with both feet hip width apart. Do a rear lunge by bringing one leg directly behind you and bending that knee to a 90 degree angle a few inches above the ground. Bring that rear leg back to starting position and then step forward with a lunge on the same leg, bringing the opposite leg’s knee to a 90 degree angle a few inches from the floor. Then you will return the front leg to the start position and repeat on the opposite side.

Squat Walk Outs: Sets 2-5, Reps 3-15

Start in a squat bringing the hips close to the ground. You will then use your hands to walk out in front of yourself to a push-up position. Then walk the hands back to bring the body back to the starting squat stance.

Ankle Taps: Sets 2-5, Reps 3-20 Each Side

Start in a push-up position with the feet spread out slightly wider than shoulder width. Reach one hand to touch the opposite ankle then bring it back to the starting position. Repeat on the opposite side.

Lunge Runners: Sets 2-5, Reps 10-60 Seconds

Start in a deep lunge position. Using the arms only, swing them back and forth as if you were sprinting while maintaining the lunge position for the recommended time. Repeat with the opposite leg in front.

Stay tuned for great fitness content in the upcoming year! We hope you continue your fitness journey with FTOC through 2023 and beyond. For similar exercises, check out our November workout routine. Learn more about our Wellness services including weight resistance training, nutrition services, and more by visiting our Wellness page. If you’re interested in working out with Chris, call 1(800) 597-7977 ext. 507 to schedule an appointment.