Basic (Holiday) Training Program

Basic (Holiday) Training Program

A lot of people travel during the holidays or even spend more time at home, and the gym is the last place on your mind. We want to make sure that you can maintain your fitness and muscle mass throughout the festive season and our Sports Scientist has come up with a basic training program that you can do anywhere and anytime. Best of all, it’s only 3 days of the week that you need to exercise!

In this program, the focus is on full-body movements and non-weighted exercises. We want to maintain optimal strength by keeping the program on a challenging level. We will establish strength maintained by exercising to rep max and rep failure with training exercises.

Basic Terminology:

WODWork out of the day
AMRAPAs Many Reps as Possible
SETA group of repetitions

Day 1:

Lower body workout: 45 Minute Session with 45 to 75 second breaks in-between each rep and/or set. Start with a 5-minute warm-up or dynamic stretching. (This can include 3 minutes of Cardio Vascular exercise.)

ExerciseRepsSets
Lunges303
Weightless squats303
Side kicks303
Forward kicks303
Butt kicks303
Sumo squats303
Side / lateral squats303
Standing calf raises303
Core
Laying (on back) leg raises303
Crunches303
Flutter kicks303

End your session with a 5-minute cooldown, static stretching or yoga.

Day 2:

Rest Day

Day 3 :

Upper body workout: 45 Minute Session with 45 – 75 second breaks in-between each rep and/or set. Start with a 5-minute warm-up or dynamic stretching. (This can include 3 minutes of Cardio Vascular exercise.)

ExerciseRepsSets
Pike push-ups303
T-rotation push-ups303
Wide (wider than shoulder-width) push-ups303
Scapular contraction shrugs303
Chair tricep dips303
Air punches303
Core
Side crunches303
Front plank45 sec3
Side plank45 sec3
Static V-sit45 sec3
Reverse plank45 sec3

End your session with a 5-minute cooldown, static stretching or yoga.

Day 4 :

Rest Day

Day 5 :

Mixed and explosive workout: 1 Hour session with 45-75 second breaks in-between each rep and/or set. Start with a 5-minute warm-up or dynamic stretching. (This can include 3 minutes of Cardio Vascular exercise.)

ExerciseRepsSets
Single leg squat20 each leg3
Single leg calf raises20 each leg3
Diamond push ups303
Clap pushups (explosive)103
Core
Static alt arm/leg superman plank45 sec3
Bicycle crunches alt arm/ leg30 each side3
Seated (on the floor) Russian twists30 each side3
WOD: Fatigue
ExerciseRepsSets
Mountain climbersAMRAP4
BurpeesAMRAP3
Acceleration sprints25 meters8
Side shuffles (keep it low/low center of gravity)25 meters (each side)8
Jump squats forward (froggy jumps)105
Star jumps108

End your session with a 5-minute cooldown, static stretching or yoga.

Day 6 & 7:

Rest Days

Alternatives on the plan:

You may also choose to do this training plan provided above in this way described below:

1) Day 1 – Workout Day

2) Day 2 – Workout Day

3) Day 3 – Rest Day

4) Day 4 – Rest Day

5) Day 5 – Workout Day

6) Day 6 – Rest Day

7) Day 7 – Rest Day

How to change up the intensity of the workout:

Shorter breaks (45 seconds or less) – would mean higher intensity (as less rest).

Longer breaks (75 seconds or more) – would mean lower intensity (as more rest).