The Christmas holidays usually mean jam-packed days of catching up with family & friends (around work, unless you’re lucky enough to have a good 10 days off with an office shut down). If you’re able to fit a workout in then it needs to pack some punch, to burn some of those extra calories from holiday treats. Here is a total body workout: no machines, lots of variety! Lots of combination moves to work multiple joints & muscles and keep your heart rate up.
The workout
Warm-Up:
- 3mins bike low intensity steady state cardio
- 30 x Light Reps (Bicep Curls, Shoulder Press, Bent Over Row)
- Arm Circles + Leg Swings
Main workout:
- (5 x Romanian Deadlift / 4 x Unilateral Row) x 3
3 sets, 45 secs rest between each set
- 12 x Lateral Lunge / Shoulder Press
3 sets, 45 secs rest between each set
- (5 x Rear Delt Fly / 5 x Bent Over Row) x 3
3 sets, 45 secs rest between each set
- (1 x Bicep Curl / 1 x Bicep Curl to Shoulder Press / 1 x Shoulder Press) x 6
3 sets, 45 secs rest between each set
- 5 x Reverse Burpee / Push-Up
3 sets, 45 secs rest between each set
- Ab Combo: (1 x Sit-Up & Reach / 2 x Russian Twists / 3 x Reverse Curls / 4 x Sit-Up & Twist / 5 x Med Ball Toe Taps)
3 sets, 30 secs rest between each set
Stretching flow:
- Hamstrings
- Glues
- Hip Flexors
- Quads
- Back
- Shoulders
- Chest
- Abs
- Lower Back rolls
If you’re not able to make it to the gym this Christmas, and want something to do at home, try this workout instead, all you need is YOU! No equipment at all.
Happy holidays!
Lucy x
