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Healthy Holiday Tips from Tiff

October 30, 2019

Healthy Holiday Tips from Tiff

 Workout #1 Pumpkin Booty

MOVE #1

  • Single leg squat while holding pumpkin 
    • Make sure to press into the standing leg heel and engage core and glutes while standing up
    • Don’t forget to switch legs!
    • 12-15 reps each leg

MOVE #2

  • Squat to stand and jump holding pumpkin
    • Make sure to squeeze your bum and engage your abs
    • 12-15 reps

 

MOVE #3

  • Jump lunges with twist 
    • Modification - walking lunges
    • 12 reps 

 

MOVE #4

  • Split squats
    • One foot is on your couch or bench while you press into the heel that’s on the floor to really squeeze your booty and embrace that core to come up
    • Don’t forget to switch sides!
    • 12 reps each leg

 

MOVE #5

  • Squat walks with pumpkin and resistance band  
    • Grab a resistance band and place it above your knees. You can do this without as well
    • Squat walk 4 steps to the right and 4 steps to the left back and forth, making sure to put your weight into your heels and squat with every step
    • 30 reps 

 

Workout #2 Pumpkin Full Body Blast

MOVE #1

  • Pumpkin push ups
    • One hand on the pumpkin, one on the floor - alternating push ups side to side
    • Modification - do this on your knees
    • 12-15 reps each side

 

MOVE #2

  • Sit up to squat
    • Starting on your back, lift your legs straight up to the ceiling as you reach the pumpkin lifting your head, neck, and shoulders
    • Then you're going to use your core to roll up into a squat
    • When you're in the squat lift the chest and sink your butt down pressing into your heels
    • 12-15 reps

 

MOVE #3

  • Pumpkin burpee to curl and press
    • Starting in a plank position with hands on the pumpkin, jump feet to the outsides of the pumpkin, landing in a squat position
    • Then lift the pumpkin to chest and press to ceiling
    • 12 reps

 

Workout #3 Pumpkin Abs

MOVE #1

  • Plank up up down down 
    • Starting with your hands on the floor on the outer sides of the pumpkin, bring one hand on the pumpkin then the other then back to the floor
    • Make sure to keep your abs strong the whole time
    • The wider your feet the easier it is to hold the plank
    • 40 seconds on, 20 second rest

 

MOVE #2

  • Pumpkin mountain climbers
    • Hand on the pumpkin as you bring your knees in towards your chest
    • Keep shoulders back and core strong
    • Your choice to speed this up or slow it down.
    • 40 seconds on, 20 second rest

 

MOVE #3

  • Pumpkin V sit up hold 
    • Holding a V sit either with knees bent or legs straight to make it harder
    • Lift pumpkin to ceiling and lower.
    • 40 seconds on, 20 second rest

 

MOVE #4

  • Pumpkin twist
    • On one knee, lift pumpkin to corner and then twist towards the opposite direction.
    • Feel your obliques engage as you twist. Kind of like a chop motion.
    • 40 seconds on, 20 second rest
    • Remember to switch sides!

 

Après readers who sign up for her November 21-day challenge here, www.tiffanyleah.com, get a coupon code for their first order on https://drinkapres.com/.

*Must DM or email Tiffany that you read about it here to get the promo code.

 


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