The Christmas Holiday Workout
The party season is one of those times when exercise and fitness falls by the wayside. That said there are NO EXCUSES for putting on the Christmas kilo’s. Over the festive period most people’s attitude to nutrition and training is less than ideal and as your calorie intake increases, keeping your fitness activity levels up is important to stop the belly expansion
If you’re visiting the family and unable to get to the gym over the holiday season make sure you still get out and about for a hike, run or do the following full body workout which will boost your metabolism and help tackle those extra kg’s that can all so often be gained. All the exercises described below can be performed without any gym equipment and can be performed anywhere with a small amount of floor space
The key focus when it comes to calorie burning is multi-joint, high intensity exercises with minimal rest between sets to keep the heart rate high. One of the most effective types of exercise program would be resistance circuits paired with cardiovascular exercises. This will enable your metabolism to reach high levels during the festive season
You will begin each exercise session by marching or jogging on the spot for 1 minute, then perform each exercise for 35 seconds (beginner) 45 seconds (intermediate) or 60 seconds (advanced) in a circuit style format for 4-5 rounds depending on your fitness level. Rest for 2 minutes between each round. The workout will take approximately 20-35 minutes to complete and expect to burn 400-600 calories. Make sure you stretch afterwards to help recovery
The exercises will be in a lower body / upper body order with cardio and core work mixed in
The Christmas Workout
Exercise instructions
Squat
Keep your head up and your back straight with your feet about shoulder width apart. Point your toes and knees a little outwards. Squat until your hip crease is below your knee crease. During the down phase of the squat, focus on keeping your chest up and have the majority of pressure on the heel of your feet. Slowly return to the starting position making sure your knees keep in alignment with your toes and fully extend opening from the hips before the next repetition.
Push ups
Set up on a mat face down with your hands in line with your shoulders and your feet hip width apart on your toes. Keeping the hips elevated and bracing the abdomen, slowly lower your body ensuring that the elbows are kept tucked in. Once you have reached your maximum range of motion drive back up to starting position with a faster tempo. This can also be done on your knees if full push ups are too challenging. Take your feet off the floor, keeping them elevated with the pressure on your knees and arms, perform the exact same.
Star jumps/jumping jacks
Start with your hands by your side and feet together in a standing position, then extend your feet wide apart by jumping into position while extending your arms above your head. Return to starting position. Perform quickly staying light on your toes
Prisoner reverse lunges
With your fingers interlaced behind your head, step backwards with one leg and bend the front and back legs to ninety degrees, keep the weight on your front heel maintaining a straight back and keeping the core tight. Return and repeat on the other leg.
Cross body mountain climbers
Start in a plank position with arms and legs extended. Pull your right knee into your chest and across towards the opposite shoulder. As the knee draws to the chest, braced your abs. Quickly switch and pull the left knee in and across. At the same time you push your right leg back, pull your left knee in to the chest using the same form. Continue to switch knees.
Burpees
Begin by dropping into a squat position with hands on the floor in front of you, kick your feet back to a pushup position, immediately return your feet to the squat position leap as high as possible from the squat position, repeat moving as fast as possible.
So there you have it, no excuses for not training over the Festive Period.
For those who come to fitness camp, our holiday hours will be slightly different, so please take note:
Monday 24th December 0600 am
Thursday 27th December 1800
Friday 28th December 0600 am
Monday 31st December at 0600 am
Thursday 3rd Jan 1800 pm
Friday 4th Jan 0600 am
The following week we will be back to normal. Thanks so much.
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