The perfect workout for the holiday season

Whether we intend for it to happen or not, this time of year we always take on a little more than we should. There are many things on our to- do list that get cut short or cut out altogether. And unfortunately, for some of us, it is our regular fitness regimen.

But there is hope! Combination exercises become our best friend during crunch times.

Our move today is a weighted squat with a knee- up. This exercise will be working your complete lower body and your abdominals. You will need a set of medium hand weights to perform this exercise.

Begin by standing with your feet about hipwidth apart and gripping your hand weights in each hand. Holding your chest tall and engaging your abdominals, extend both arms down by each side. With your hand weights hovering just past your hips, focus on digging your heels in and holding your head up, having a focal point for increased balance.

Now, you are ready to move. Proceed to bend in your knees, sitting into your rear end like a regular squat. Keep the knees behind the toes and the hip squared. Once you reach your deepest squat, start to return to your standing position. The only difference is this time you will be shifting your body weight to one foot and lifting your free leg up with your ascend. Bend in the knee and pull it upward, creating a crunch in your midsection.

After lifting the knee as high as you can (keeping your balance), release your lifted leg back to the ground, all the while executing your next squat.

Press down into your following squat and repeat the same kneeup movement on the opposite leg. Continue this squatting, knee- up combination for at least 10 times. Take a small break between sets, and ultimately shoot for at least three to five sets.

This exercise is working multiple muscles in your lower body: your hamstrings, your quadriceps, your glutes and your calves. But it is also working your abdominals on the knee-up movement. Although you are using your leg strength to push that knee up, you are also using your abdominals to get it up and hold it there.

If you find yourself fatiguing too quickly, you can release the weight and place your hands on your hips. And as always, if you need intensity increase the amount of your hand weights.