Christmas Blast

Morning all,

It’s time for the penultimate #TrainingTips post of the year and if you’re like most you’ll rushing around finishing off those last few jobs before it all kicks off.  So I won’t keep you too long.

My posts over this month have been aimed at helping you make smarter choices over the month of madness that is December.  How much you indulge or not is down to you.  But what better way to at least start off on the right foot than to have a blast out this weekend.

Christmas Blast

Image Source: http://www.stbrendans.org/vacation-bible-school

Lets hit the ground running, you’ll feel better for it and not feel so guilty if you do over indulge too much.  I know my Fit Play class tomorrow morning is panning out to be just that with loads of people coming to have a last blast before the feast begins.

So just incase, if you are one of those that won’t be attending my class or a similar class this weekend here’s what I want you to do.  Clear the decks and warn everyone that s*#t’s going down.  If you can get a friend or a few of you together even better, share the love.

I would like you to work for a 2:1 work to rest ratio of 20 seconds on and 10seconds off.  You’ve got 8 exercises listed below if you have access to bits of equipment, if you haven’t just do what you can or my choice would be to just repeat exercise 8.   So the aim is to do each exercise in turn using the 20 seconds on and 10seconds off timing, once completed take a 60-120 second rest then hit is 3 more times.  4 rounds job done!!!

So here’s your exercises:

  1. Run
  2. Overhead lunges
  3. Kettlebell swing or Good Mornings
  4. Single arm Row or Bent over Row
  5. Goblet Squat or Front Squat
  6. Single arm press or Shoulder press
  7. Bear Crawls
  8. Burpees
Christmas Blast

Image Source: http://theguymagazine.com/2016/03/07/how-hard-should-you-really-push-yourself-in-the-gym/

Job done guys, get it done and have a great day and an even better Christmas.

 

Enjoy guys

and

Merry Christmas

 

Have a great weekend guys.

      

Stay strong and live, love and laugh!

Dan

#GetLeanIn2017

#1CoachDC

#FitFam

 

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