Vegas Royalty Winter Workout Guide!

Let Vegas Royalty keep you in shape during the winter months with a basic full body workout that takes less than 30 minutes a day!  We will keep you looking fabulous in our gear and get you ready for the upcoming pool season, let's begin...

WARMUP LIGHT JOG OR JUMP ROPE FOR 5 MINUTES TO GET HEART RATE UP AND YOUR CORE WARM, VERY IMPORTANT!

Following your warmup, begin the next exercises...

Exercise 1: Crunches

Lay on your back with knees bent on floor or on a chair as shown below.  Curl your upper torso towards the ceiling making sure shoulder blades come off the floor, this accomplishes one rep.  It helps to touch your kneecaps with fingertips to make sure the shoulder blades come off the ground.  First week we recommend 50-100 reps for 1 set and increase each week if you feel comfortable with more reps.  If you can do 1 set of 100 crunches with ease, increase to two sets with 2 minutes rest between sets. 

Exercise 2: Push Ups

Get in basic pushup position with arms slightly wider than shoulder with apart.  Keep head up and looking forward when going down and coming back up for 1 rep.  Keeping your elbows in during the motion will reduce stress on shoulders and increase arm definition!  We recommend 15-20 reps for 4 sets with 1 minute between each set.

Exercise 3:  Pull Up/Chin Up

Grab a pull up bar slightly wider than shoulder width apart and pull yourself up with chin just above the bar then lower yourself back down to hanging position for 1 rep.  Do 3 sets of max reps with 2 minutes rest between each set.

Exercise 4:  Body Weight Squats

Stand with feet shoulder width apart with arms outstretched forward and squat down to 90 degree angle and back up for 1 rep.  Do 3 sets of 25 reps with 1 minute of rest between each set.

These four exercises complete a balanced workout for the winter months that will keep you looking fit and full of energy while rocking your Vegas Royalty gear and remember to always be preparing for pool season...