Perform the Warm Up:
Performing each exercise for 40 seconds and then resting for 20 seconds before moving to the next:
- Push Up with four Mountain Climbers
- Squat to Lunge Complex
- Pull Ups (substitute with KB Thrusters if no pull up bar)
- Shoulder Taps
- Jumping Lunge
- Burpee with Broad Jump
- Tuck Ups
Rest two minutes between sets. Perform 3 sets.
Once completed 3 sets
Perform the Warm Up:
Then the following exercises in a circuit 5 times thru:
100 Battle Rope Swings
5x American Kettlebell Swings
5x Burpee to High Pulls
5x Goblet Squats
5x American KB Swings (same exercise as the first one!)
Rest 2 minutes
Finisher: Complete 100 Sit Ups as quick as possible, record your time!
Cool down with some stretching, foam rolling and resistance band exercises and a walk for 10 minutes.
400 metre Run
2 minutes of battle rope swings
Perform the following exercises for 45 seconds with a 15 second rest:
Walk out Push up
Lunge with reach
Rest for 1 minute with Active Movement (walking/jogging on spot, shaking muscles out)
Get into main set.
What can we do to avoid gaining holiday weight? Heed these 5 tips…
- Don’t over indulge– makes a lot of sense, right? Studies have shown that overeating on several days throughout the holiday season is unlikely to makes us fat, however, overeating and over indulging more than a couple of days throughout the season and continuing to eat that way well after the holidays might help us put on some pounds!
- Avoid Alcohol… tough to do but, as stated in my previous blog post about gaining weight over the holidays, the body sees alcohol as a toxin and acts swiftly to remove it from the body, which preferentilizes the burning of alcohol as energy of carbs, fats and protein. If you are going to drink, at let’s face it most of us are, try eating a protein source first as it has an appetite suppressing effect or avoid drinking alcohol when eating food. The old “eating is cheating” adage is right!
- Go for a walk straight after a meal: this study found that “There is a belief that walking just after a meal causes fatigue, stomach ache, and other types of discomfort. However, the author and one volunteer participant had no such negative reactions, and found that walking just after a meal was more effective for weight loss than waiting one hour after eating before walking. For people who do not experience abdominal pain, fatigue, or other discomfort when walking just after a meal, walking at a brisk speed for 30 minutes as soon as possible just after lunch and dinner leads to more weight loss than does walking for 30 minutes beginning one hour after a meal has been consumed.”
- Walking whilst fasting helps to improve biomarkers for cardio vascular disease. Try going for a walk in a fasted state. For several days during the holidays try skipping breakfast and try walking in the morning instead of eating breakfast. This will help to increase the effect of adaptive hormones and increase the rate of fat burning. It will also reduce the total caloric intake for the day, which helps to counter act the over eating from days previous (possibly a good one to do following Christmas or Boxing Day).
- Fill your plate with Protein (meat) rather than carbohydrates- excess carbohydrates are easily sent to storage. Protein can support fat loss, notably by suppressing appetite and boosting thermogenesis.
Getting out and being festive is what the Christmas season is all about. Seeing family and enjoying the company of others makes for a great time of year. It can, for some people, be a time of over eating and over indulging on alcohol. However, if you follow the advice of everything in moderation, then you should be fine. Top that off with avoiding combining eating and drinking alcohol at the same time, going for a walk after a meal, filling up with protein and fasting you should avoid gaining excess pounds.