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2016
Erin Billowits
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 2
Contents Introduction .............................................................................................................................................. 4
Special Offer .............................................................................................................................................. 4
Chapter 1 - Cardio ..................................................................................................................................... 5
High March: ........................................................................................................................................... 6
Squat ..................................................................................................................................................... 7
Low Impact Burpee ............................................................................................................................... 8
Toy Solider ............................................................................................................................................ 9
Chapter 2- Flexibility ............................................................................................................................... 10
Back Stretch: ....................................................................................................................................... 11
Leg (Quad) Stretch: ............................................................................................................................. 12
Arm and Shoulder Stretch ................................................................................................................... 13
Hip Stretch .......................................................................................................................................... 14
Chapter 3 - De-Stress .............................................................................................................................. 15
Stair Climb ........................................................................................................................................... 16
Neck Stretch ........................................................................................................................................ 17
Desk stretch ........................................................................................................................................ 18
Side Stretch ......................................................................................................................................... 19
Prayer Stretch ..................................................................................................................................... 20
Chapter 4 - Interval Training ................................................................................................................... 21
Parallel Squats ..................................................................................................................................... 22
Stair Climb ........................................................................................................................................... 23
Caterpillar Walk................................................................................................................................... 24
Standing Side Raise ............................................................................................................................. 25
Low Impact Jacks ................................................................................................................................. 26
Lunge ................................................................................................................................................... 27
Chapter 5 - Better Balance ...................................................................................................................... 28
Bicep curls with a balance challenge .................................................................................................. 29
Calf Raises ........................................................................................................................................... 30
Walk the Line ...................................................................................................................................... 31
Seated core exercise with a ball.......................................................................................................... 32
Chapter 6 - Calorie Burn .......................................................................................................................... 33
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 3
Stair Climb ............................................................................................................................................... 34
Caterpillar Walk................................................................................................................................... 35
Low Impact Jacks ................................................................................................................................. 36
Squat ................................................................................................................................................... 37
Your Feedback Appreciated .................................................................................................................... 38
Special Offer ............................................................................................................................................ 38
Copyright ................................................................................................................................................. 38
Publisher ................................................................................................................................................. 38
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 4
Introduction Thank you for downloading this e-book. It is filled with quick, full body exercise programs for days that you are tight on time and want to squeeze a workout in. The author of the book is Erin Billowits, the founder of Vintage Fitness (www.vintagefitness.ca) - an in home personal training company for people over 50 in the Greater Toronto Area. If you have any questions about the book or are interested in learning more about personal training with Vintage Fitness drop erin a note mailto:[email protected] or call 416-951-7978.
Special Offer Click here for a free 30 minute consultation with a Vintage Fitness personal trainer.
IMPORTANT: Use coupon code: VFHOLBK
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 5
Chapter 1 - Cardio
With the holidays fast approaching life can start to feel busy as well as very social with holiday dinners and drinks. A few Vintage Fitness personal training clients here in Toronto have asked me to create a series of 15 minute full body holiday workouts that they can do even on busy days. This is the first of six workouts which will take you right until Christmas Day.
The key with designing a short full body workout is to incorporate strength training, cardio and flexibility. The focus of this 15 minute full body holiday workout is cardiovascular interval training one which means you do short bursts of activity followed by a recovery. If you need modified exercises because of an injury or you haven’t exercised in a while drop me a note [email protected] and I will send different exercises through. If you want an even more personalized program for your needs consider on-line training at www.spirit50.com.
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 6
High March:
Tips:
• Try to get your knees to hip height when you march • Keep your back straight and shoulders down
Time/Reps: 1 minute
Sets: 2
Video: https://www.youtube.com/watch?v=WBYsZu56ZYA
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 7
Squat
Tips:
• Use a chair behind you if you have knee issues your balance is not good • Knees line up over your toes Use hand weights to make it more difficult
Time/Reps: 15 reps (should take 3 minutes)
Sets: 2
Video: https://www.youtube.com/watch?v=L3Ymd5ODmUw
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 8
Low Impact Burpee
Watch the video before trying this one!
Tips:
• Do high march if you have trouble getting up and down off the floor
Time/Reps: 3 reps (should take 3 minutes)
Sets: 2
Video: https://www.youtube.com/watch?v=5dGiYKngF_4
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 9
Toy Solider
Tips:
• Keep your back straight and shoulders down • Great hamstring stretch
Time/Reps: 30 seconds
Sets: 2
Video: https://www.youtube.com/watch?v=2cUttHKn4mo
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 10
Chapter 2- Flexibility
The focus of this 15 minute holiday workout is flexibility. Many of the exercises involve dynamic (moving) flexibility to burn off some of those holiday treats.
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 11
Back Stretch:
Tips:
• Kitchen sink is a great place to do this stretch
Time/Reps: 2 minute hold
Sets: 2
Video: https://www.youtube.com/watch?v=8t9PQDWRkNw
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 12
Leg (Quad) Stretch:
Tips:
• Use a towel or a chair behind you if you can’t reach your shoe • Keep your back straight and shoulders down
Time/Reps: 2 minute hold
Sets: 2
Video: https://www.youtube.com/watch?v=vgwgl8OKTMM
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 13
Arm and Shoulder Stretch
Can do this sitting on a chair or standing
Tips:
• Keep your shoulder relaxed
Time/Reps: 2 minute hold
Sets: 2
Video: https://www.youtube.com/watch?v=6g8hkgC40gM
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 14
Hip Stretch
Tips:
• Keep your back straight and shoulders down • Will help to ease hip and lower back pain
Time/Reps: 2 minute hold
Sets: 2
Video: https://www.youtube.com/watch?v=8qsAltyS3gc
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 15
Chapter 3 - De-Stress
With the holidays fast approaching life can start to feel busy as well as very social with holiday dinners and drinks. A few Vintage Fitness personal training clients here in Toronto have asked me to create a series of 15 minute full body holiday workouts that they can do even on busy days. This is the third of six workouts which will take you right until Christmas Day.
This week it is all about distressing at a very busy time. Take 15 minutes out of holiday planning to catch your breath and calm your body and mind.
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 16
Stair Climb
Tips:
• This will help to get any nervous energy out • Look forward not down
Time/Reps: 1 minute
Sets: 2
Video: https://www.youtube.com/watch?v=T93iVJpm4mk
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 17
Neck Stretch
Tips:
• This stretch will relieve neck pain and tightness • Adjust the angle of your head to find your tight spots and hold
Time/Reps: 1 minute
Sets: 2
Video: https://www.youtube.com/watch?v=A6Yt_IIOiag
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 18
Desk stretch
Tips:
• Keep your back straight and shoulders down. • Reach as far forward as you can
Time/Reps: 30 seconds either side
Sets: 2
Video: https://www.youtube.com/watch?v=8mcoyKg7fDc
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 19
Side Stretch
Tips:
• Keep your shoulders relaxed and down • Warning: Any pain the lower back --stop
Time/Reps: 10 reps either side
Sets: 2
Video: https://www.youtube.com/watch?v=YUJ5i7RrtHQ
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 20
Prayer Stretch
Tips:
• Keep your shoulder relaxed • Push your thumbs gently into your chest • Take deep breathes into and out your nose
Time/Reps: 5 minutes
Sets: 1
Video: https://www.youtube.com/watch?v=tXGlutpUYJg
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 21
Chapter 4 - Interval Training
With the holidays fast approaching life can start to feel busy as well as very social with holiday dinners and drinks. A few Vintage Fitness personal training clients here in Toronto have asked me to create a series of 15 minute full body holiday workouts that they can do even on busy days. This is the fourth of six workouts which will take you right until Christmas Day.
This week I use interval training, alternating between cardiovascular exercise which should get your heart rate up with strength training using your body weight as resistance. You will get a great workout in no time.
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 22
Parallel Squats
Tips:
• Your feet should be hip distance apart • Keep your chest lifted • Make sure your knees don’t fall inwards
Time/Reps: 10 reps either side
Sets: 2
Video: https://www.youtube.com/watch?v=4hOl7tVZW8A
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 23
Stair Climb
Tips:
• Look forward not down • Change lead legs every so often
Time/Reps: 1 minute
Sets: 2
Video: https://www.youtube.com/watch?v=T93iVJpm4mk
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 24
Caterpillar Walk
Tips:
• If you get dizzy—stop • Keep your back straight
Time/Reps: 4-6
Sets: 2
Video: https://www.youtube.com/watch?v=lYrZgJPDaMU
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 25
Standing Side Raise
Tips:
• Great exercise for strengthening your back and improving your posture • Don’t shrug your shoulders
Time/Reps: 10 reps
Sets: 2
Video: https://www.youtube.com/watch?v=ckFuclPCHno
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 26
Low Impact Jacks
Tips:
• Keep your shoulders relaxed and down • Keep the exercise low impact by sliding your feet out one at a time instead of
jumping
Time/Reps: 10 reps either side
Sets: 2
Video: https://www.youtube.com/watch?v=C0RXcpYRLLE
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 27
Lunge
Tips:
• Take a big step forward so that your knee lines up with your front ankle • Tall straight posture
Time/Reps: 10 reps either side
Sets: 2
Video: https://www.youtube.com/watch?v=z9ITGhT64sM
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 28
Chapter 5 - Better Balance
With the holidays fast approaching life can start to feel busy as well as very social with holiday dinners and drinks. A few Vintage Fitness personal training clients here in Toronto have asked me to create a series of 15 minute full body holiday workouts that they can do even on busy days. This is the fifth of six workouts which will take you right until Christmas Day.
The focus of this 15 minute holiday exercise program is building better balance to prevent falls. The best way to improve your balance is to build strength in your legs and feet as well as developing your core strength. If you need modified exercises because of an injury or you haven’t exercised in a while drop me a note [email protected] and I will send different exercises through. If you want an even more personalized program for your needs consider in home personal training.
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 29
Bicep curls with a balance challenge
Tips:
• Keep your back straight • Make sure there is a wall behind you in case you lose your balance • Watch the video below for a description on what comes first when you do this
exercise
Time/Reps: 10 curls on either side holding the knee up
Sets: 2
Video: https://www.youtube.com/watch?v=W-XkBXeu3OY
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 30
Calf Raises
Tips:
• As your balance improves you may not need to hold on with both hands • Keep your shoulders relaxed • The video below shows a more difficult way to do this exercise
Time/Reps: 10-15 reps
Sets: 2
Video:
https://www.youtube.com/watch?v=1shPQ5Nk3Ks
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 31
Walk the Line
Tips:
• Keeping your core tight will make you more balanced • Stand tall and look forward
Time/Reps: Walk across the room and back
Sets: 2
Video: https://www.youtube.com/watch?v=rIha2d2DCCI
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 32
Seated core exercise with a ball
Tips:
• Can use any soft ball for this exercise • Keep your shoulders relaxed • To make this exercise harder hold for a few seconds after you have pushed the
ball down • The video shows 3 different core exercises
Time/Reps: 10 reps
Sets: 2
Video: https://www.youtube.com/watch?v=PJpJW0_fdYk
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 33
Chapter 6 - Calorie Burn
This is the last of the series of 15 holiday exercises programs.
The focus today is burning some of the calories that are all a part of the holidays. If you need modified exercises because of an injury or you haven’t exercised in a while drop me a note [email protected] and I will send different exercises through. If you want an even more personalized program for your needs consider in home personal training.
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 34
Stair Climb
Tips:
• Go at a pace that you would rate 6 or 7 out of 10 (exertion scale) • Stand tall and look forward
Time/Reps: 2 minutes
Sets: 2
Video: https://www.youtube.com/watch?v=T93iVJpm4mk
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 35
Caterpillar Walk
Tips:
• Watch the video for full explanation on how to do this exercise • If you feel dizzy- stop
Time/Reps: 4 caterpillars walks in one direction and 4 back
Sets: 2
Video: https://www.youtube.com/watch?v=lYrZgJPDaMU
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 36
Low Impact Jacks
Tips:
• Slide one foot out the side and then slide the other foot out • Keep your shoulders relaxed and down
Time/Reps: 10
Sets: 2
Video: https://www.youtube.com/watch?v=C0RXcpYRLLE
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 37
Squat
Tips:
• To make this harder use hand weights or squat slower • Stand tall and look forward
Time/Reps: 10 - 15
Sets: 2
Video: https://www.youtube.com/watch?v=L3Ymd5ODmUw
15 Minute Full Body Holiday Workouts for the 50+
Vintage Fitness Toronto, eBook Series Page 38
Your Feedback Appreciated If you have any feedback send it to us at [email protected].
If you've enjoyed our book please leave us a review on Google+ (if you have a GMail / Google account) or on Facebook (if you have a Facebook Account).
Special Offer Click here for a free 30 minute consultation with a Vintage Fitness personal trainer.
IMPORTANT: Use coupon code: VFHOLBK
Copyright © 2015 Vintage Fitness. All rights reserved.
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