Excerpts from VFT's Newsletter:
#1 IN FAT BURNING, FUN, HEALTH AND FITNESS

SUPER-FAST FESTIVE WORKOUT

By Mandy Gibbons

WARNING: Do not perform this directly after YOUR Christmas meal or on a full stomach! :-)

Warm-up for 2-3 minutes: Jump Rope or just pretend to jump rope on the spot

a. Squats x 25
b. Step-ups x 20 (on each leg) using the steps at your home eg porch steps etc
c. Push-ups x 20 either from the knees or toes
d. Step-ups x 20 (on each leg)
e. Ab Crunches x 20 (holding for a count of 1 each rep)

Repeat

Cool down for 2-3 minutes: Jump Rope or just pretend to jump rope on the spot

Then Perform your Stretches

EXERCISE INSTRUCTIONS

Squats
Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing front wards. Now squat as if you were going to sit down, leaning into your heels, until your backside is inline or parallel to the floor. Then using your thighs and butt push yourself back up again.

Step-ups (using a sunken lounge step, porch or verandah step, aerobic step - no higher than shin height)
Standing in front of your step, start with your right foot stepping up onto the step, bringing your left foot up behind you, making sure your feet are securely on the step when reaching the top of the movement. Now lower your right foot down again, followed by your left foot. Repeat this for the required amount of reps. Then start with your left foot up first, followed by your right foot. And once again repeat this for the required amount of reps. Retain good posture and a tight tummy throughout this exercise.

Push-ups
Lie face down. Have your hands forwards, flat on the floor, slightly wider than shoulder width apart approx level with your chest. Keep your tummy firm and body straight. This exercise can be performed either from your toes or from your knees.

Push ups from your toes - Push up keeping your body straight, midsection firm, do not let your hips sag, keep your legs straight out behind your with only your hands and toes touching the floor. Lower you body down again so it is nearly touching the floor then push yourself back up again. Continue until you have completed the required amount of reps.

Push ups from your knees - Push up keeping your body straight, midsection firm, do not let your hips sag. Have your knees touching the floor with your feet bent up behind you. When you lower your body from the top position your chest should almost touch the floor. Then
push yourself back up again repeating the exercise until you have completed the set.

Ab Crunches
Lie flat on your back on the floor with your legs bent, feet flat. Clasp your hands behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as your
upper body raises. As you crunch up, and squeeze your abs as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper abs area. Keep this movement continuous until you have completed your set.