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 holiday 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 holiday training 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:
WOD
Work out of the day
AMRAP
As Many Reps as Possible
SET
A 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.)
Exercise
Reps
Sets
Lunges
30
3
Weightless squats
30
3
Side kicks
30
3
Forward kicks
30
3
Butt kicks
30
3
Sumo squats
30
3
Side / lateral squats
30
3
Standing calf raises
30
3
Core
Laying (on back) leg raises
30
3
Crunches
30
3
Flutter kicks
30
3
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.)
Exercise
Reps
Sets
Pike push-ups
30
3
T-rotation push-ups
30
3
Wide (wider than shoulder-width) push-ups
30
3
Scapular contraction shrugs
30
3
Chair tricep dips
30
3
Air punches
30
3
Core
Side crunches
30
3
Front plank
45 sec
3
Side plank
45 sec
3
Static V-sit
45 sec
3
Reverse plank
45 sec
3
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.)
Exercise
Reps
Sets
Single leg squat
20 each leg
3
Single leg calf raises
20 each leg
3
Diamond push ups
30
3
Clap pushups (explosive)
10
3
Core
Static alt arm/leg superman plank
45 sec
3
Bicycle crunches alt arm/ leg
30 each side
3
Seated (on the floor) Russian twists
30 each side
3
WOD: Fatigue
Exercise
Reps
Sets
Mountain climbers
AMRAP
4
Burpees
AMRAP
3
Acceleration sprints
25 meters
8
Side shuffles (keep it low/low center of gravity)
25 meters (each side)
8
Jump squats forward (froggy jumps)
10
5
Star jumps
10
8
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).
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