It’s that time of year again when time is limited and we all over indulge.
It’s tough to get to the gym and get our usual routine in but here are 5 short and intense workouts you can get done over the festive period that should help keep you ticking over during the holidays whilst not interfering with everything else thats going on.
All workout’s should follow a proper warm up and mobility routine to ensure we are moving well and ready to train.
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Death By Burpees:
This simple workout requires zero equipment, just a small space anywhere and around 20 minutes……
Set a timer, on the first minute complete 1 burpee, second minute complete 2 burpees, third minute 3 burpees, 4th minute 4 burpees………
Continue this until you can no longer complete the required burpees within the minute.
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50-50-100 Yard Shift:
This workout is perfect to get you outside in the fresh air, hopefully there will be a few dry days to let you get out and get this done. Again, this workout requires no equipment so there is no excuses.
Head down to the local football park, or mark out 50 yards then another 50 yards, giving you a total distance of 100 yards.
Complete as many rounds as possible in 15 minutes of the following…….
50 yard Walking Lunge / 50 yard Bear Crawl / 100 yard Sprint
Much tougher than it sounds!
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Bodyweight Blitz:
Another bodyweight only workout that can be done anywhere anytime. Depending on the time you have complete as many rounds of the following in the time you have available…….
10 x Burpee Jacks / 20 x Press Ups / 30 x Squats / 40 x Reverse Lunge / 50 x Hill Climbs
Chose your poison – 10 mins / 20 mins / 30 mins
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Push Pull Squat Hinge Ladder:
This workout will require you having access to a Kettlebell and either a TRX or Gymnastic Rings. Complete the following 4 exercises as a circuit in a 1-10 ladder format.
Press Ups / Kettlebell Swings / Bodyweight Rows / Goblet Squats
So round one will be……
1 x Press Up / 1 x Swing / 1 x Row / 1 x Squat
then……
2 x Press Ups / 2 x Swings / 2 x Rows / 2 x Squats
Keep adding a rep onto each round until you complete the last round of……
10 x Press Ups / 10 x Swings / 10 x Rows / 10 x Squats
Feeling energetic? Work back down the ladder………
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Barbell Complex:
For those that have access to a Barbell, complete 10 reps of each exercise without putting the bar down.
Romanian Deadlift / Bent Over Row / Hang Clean / Front Squat / Push Press / Back Squat
This would equate to 1 set, 60 reps all in! Complete 3 sets of this all in……..
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The festive season is all about enjoying yourself, spending time with friends and family but theres still an opportunity to get a couple of quick sessions in to keep you active over the holidays.
Hope everyone has an awesome Christmas!
Coach Milligan 