Hi guys !
Its not always easy to go to the gym when its christmas ! Thus, having some workouts available to do at home and still staying in good shape is a very good idea. This way, you will not feel guilty for enjoying christmas to the fullest !
If you want to check out the past years threads click the links below, they are worth checking out !
2013: Very short and effective, full body focused. Chose this one if you dont have much time and just want to get a quick workout !
http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=49&threadID=531&searchText=stay+in+shape
2014: A bit more advanced and will for most people take a bit more time than the 2013 workout. Chose this one if you like to do an intense routine which challenges your athleticism ! http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=49&threadID=2050&searchText=stay+in+shape
2015: A harder workout which will take more time than the other threads. Chose this one if you want to get a long workout that makes you sweat and leaves you tired !
http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=49&threadID=3106&searchText=stay+in+shape
2016: Is a little different than the others, because this one focuses more on fat burning, cardio and intensity ! If you would rather do something that focuses on maintaining muscle and getting a good burn / pump, please check out the past years threads ! Chose this one if you want an intense workout that focuses on cardio and explosivity.
The 2016 holliday season home workout:
Sprints – Max effort for 15 seconds
Push ups- Max reps for 2 minutes
Double Crunches – Max reps for 2 minutes
Jumping alternate lunges – Max reps for 2 minutes
Dips – Max reps for 2 minutes
As you can see this routine will be quite intense and requires you to pour everything you have into it ! That is great since one round only takes 8 mins and 15 seconds ! As always my suggestion is to do as many rounds as you feel like, some days you may only do one round and other days you are all of a sudden doing 8 rounds ! Thats whats great about these home workouts ! I design them so that you will still feel good and tired after just one round !
Exercises explained: (Google it if enough information is not provided, it is very easy to find !)
Sprints – I like to do these outside the house, just find a flat space and run as fast as you can for 15 seconds ! It may be slippery and full of ice outside though… If thats the case either find a place indoors to do it OR you can do Bear crawls, which is also a fairly intense exercise but it does not require as much space as a sprint. You can also do the sprints on a piece of cardio eqiupment.
Push ups - BUT if you are to good for normal push ups I like to make it a lot harder, so for instance I will do clapping push ups and one handed push ups. You can also do burpees if you want to make it more intense and more full body oriented !
Double Crunch – Lay on the floor and take both hands behind the head, have the legs elevated in a 90 degree angle in front of the body. Flex your core and abs and move towards the legs while making sure the neck remains in a neatural position. Go all the way up and move your elbows till they hit each of your knees.
Jumping alternate lunges – Jump and perform a lunge before you switch legs and jump and perform a lunge with the other leg.
Dips – I like to have either two chairs or two tables or something in those lines ! Perform dips between the two surfaces.
I wish you all a merry christmas and a happy new year ! Please do not spend all your time training ! Focus on whats important during this time of year and take good care of each other !