With the real estate slump, economic downturn, job losses and the holidays looming - no one would argue these are difficult times. When you are overwhelmed - don’t hit the bottle, find a Las Vegas Personal Trainer and hit the gym!

Exercise is fabulous for the brain in terms of reducing stress and by inducing endorphins. Keeping a consistent exercise program will give you results and puts you back in charge when so many other things in life may seem out of control.

Changing your body gives you a feeling of success, increases self esteem and that in turn gives you the momentum you need to pull through difficult times. With a new outlook, and a new body - you can ace these difficult times in the New Year!

Las Vegas Personal Trainer- The Rejuvenator

This program combines traditional weightlifting with core functional training in a circuit. For 30 minutes of power repeat this circuit 2-3 times for 10 – 12 repetitions per set, with little rest between each set.

Glutes

Dumbbell Fly-squat: Holding dumbbells, stand, chest up shoulders back, feet shoulder width apart. Keeping thumbs up raise weights to sides and sit back as if sitting into a chair until thighs become parallel to the floor. As sitting bring dumbbells together engaging shoulder and chest muscles. While standing up open arms out to the sides.

Donkey Kicks: Starting on the hands and knees place a dumbbell behind the knee keeping the knee bent and foot flexed. Engage glutes to push heel toward the ceiling.

Chest

Dumbbell Press: Lie flat on a bench with feet on the bench. Slowly bring dumbbells down to chest to a 90 degree angle. Press the dumbbells up fully extending arms while squeezing pectoral muscles.

Renegades: Start off in a push up position holding dumbbells, in a neutral grip, lower chest to the ground. Perform a push–up then pull into an alternating row and twist toward spine.

Quads

Dumbbell Squat: Holding dumbbells, stand, chest up shoulders back and feet shoulder width apart. Sit back as if sitting into a chair until the thighs become parallel to the floor.

High Step Up: Holding dumbbells, step onto the bench with one foot and extend that leg until the opposite toe is as high as the bench, lower that foot to ground stepping completely off of the bench. Repeat 10 - 12 repetitions on that leg before switching to the other leg.

Back

Dumbbell Bent-over Row: Bend over with a flat back holding dumbbells and pull dumbbells up while squeezing your shoulder blades.

Dumbbell Straight Arm Pull Back: Bend over with a flat back holding dumbbells, move the weight backwards towards the ceiling, palms up, while squeezing your lower latissimus.

Core

Reverse Crunch On a Bench: Holding your hands behind your head and feet touching the floor use your abdominal muscles to pull your hips back and then lower your feet to the ground.

Hamstrings

Dead lift: Holding dumbbells bend at the waist, with your knees slightly bent, to make a flat back until your chest is parallel to the ground. Engage your hamstrings as you stand up.

Stability Ball Hamstring Curl: Lie on your back with your feet on top of the ball; engage your core as you raise your hips. Engage your hamstrings to pull the ball towards you then push the ball away from your body.

Core

Mountain Climber:

Starting in a push-up position keeping your core engaged alternating your knees to your chest hold briefly and then return to starting position (alternate legs for 10 – 12 reps each leg, no sagging!)