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Session:
Timings:
Warm up:
Cool down:
Notes:
Session:Press ups
Squats
Sit ups
Dumbbells snatch
Alternate lunges
Plank
Lateral raises
Deadlift
Side plank left
Push press
Jump squats
Side plank right
New session
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Session:
Timings:
Warm up:
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Session:
Laying mini band abduction left
Laying mini band abduction right
Weighted RDL box lunge L / R (home use chair or just lunge)
Weighted wall RDL L /R
Banded plank pull left
Banded plank pull right
Punch bags (home DB punches)
Sprints
Battle rope squat slams (home - KB swing )
Weighted side split lunge L / R
Landmine hack squat L / R
Landmine squat press (home - heels raised narrow weight squats / squat press)
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Session:
Timings:
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Session:
Skull crushers
Chest press
Jack shoulder press
Battle ropes
Burpee
Spider-Man lunges
Slam ball wall sits
Slam ball wall sit heel taps
Slam ball squat slams
Split squat left leg
Split squat right leg
Walking lunges (corridor)
Crunch pulse - Slow leg raises
Russian twist
Walkouts - Plank shoulder taps
Mountain climbers
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Session:
Timings:
Warm up:
Cool down:
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Session:
Goblet Squat - Curtsey Squat
Squat Pulse
Curtsey Squat - Goblet Squat
Rear lunge with knee drive & hop - Calf Raises
Ladder hops
Calf Raises - Rear lunge with knee drive & hop
Bicep Curl - Row with kick back
Hammer Curl
Row with kick back - Bicep Curl
Front Raises - Lateral Raises
Shoulder press
Lateral Raises- Front Raises
Bicycle Crunches - Reverse Crunch
Crab Toe Taps
Reverse Crunch - Bicycle Crunches
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Session:
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Warm up:
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Session:
5 x chest press
12 x chest flys
25 x push ups
5 x squat
12 x paused Romanian deadlift
25 x pendulum lunge (each side)
5 x shoulder press
12 x Cuban press
25 x rear delt flyes
5 x weighted leg raise (light dumbbell)
12 x v-sits
25 x toe taps
Bonus round: 20 squat press - 20 sit ups
20 med ball slams - 20 upright rows - 20 med ball slams
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Session:
Timings:
Warm up:
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Session:
10 pairs mountain climbers
10 Burpees
10 kettlebell swings
TRX plank left - TRX plank right
TRX crunches
Squat ladder
Milk the cow
Crunch n punch - pad squat jump
Plank - pad front kicks
1, 2 D
3, 4, 7, 8
Deadlifts
Gorilla rows
Triceps dips
Alt power curls
Sumo deadlift
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[tablestart]
Monday,One Shot,Twelve exercises - one chance to max out
Tuesday,Winter Wonderland Workout,6 round full body tabata workout
Wednesday,Rudolph’s Rounds,Six three minute rounds of resistance and cardio exercises
Thursday,Merry Muscle Mass,Five rounds of five exercises per body part 1 - 2 - 3 - 2 - 1 style
Friday,Well I wish it could be Christmas every day!,A 30 min session covering strength (5 reps), hypertrophy (12 reps) and endurance (25 reps) exercises
Saturday,Members Magical Christmas,5 rounds of 5 minutes with core, cardio and boxing exercises
[/tablestart]
Press ups
Squats
Sit ups
Dumbbells snatch
Alternate lunges
Plank
Lateral raises
Deadlift
Side plank left
Push press
Jump squats
Side plank right
Laying mini band abduction left
Laying mini band abduction right
Weighted RDL box lunge L / R (home use chair or just lunge)
Weighted wall RDL L /R
Banded plank pull left
Banded plank pull right
Punch bags (home DB punches)
Sprints
Battle rope squat slams (home - KB swing )
Weighted side split lunge L / R
Landmine hack squat L / R
Landmine squat press (home - heels raised narrow weight squats / squat press)
Skull crushers
Chest press
Jack shoulder press
Battle ropes
Burpee
Spider-Man lunges
Slam ball wall sits
Slam ball wall sit heel taps
Slam ball squat slams
Split squat left leg
Split squat right leg
Walking lunges (corridor)
Crunch pulse - Slow leg raises
Russian twist
Walkouts - Plank shoulder taps
Mountain climbers
Goblet Squat - Curtsey Squat
Squat Pulse
Curtsey Squat - Goblet Squat
Rear lunge with knee drive & hop - Calf Raises
Ladder hops
Calf Raises - Rear lunge with knee drive & hop
Bicep Curl - Row with kick back
Hammer Curl
Row with kick back - Bicep Curl
Front Raises - Lateral Raises
Shoulder press
Lateral Raises- Front Raises
Bicycle Crunches - Reverse Crunch
Crab Toe Taps
Reverse Crunch - Bicycle Crunches
5 x chest press
12 x chest flys
25 x push ups
5 x squat
12 x paused Romanian deadlift
25 x pendulum lunge (each side)
5 x shoulder press
12 x Cuban press
25 x rear delt flyes
5 x weighted leg raise (light dumbbell)
12 x v-sits
25 x toe taps
Bonus round: 20 squat press - 20 sit ups
20 med ball slams - 20 upright rows - 20 med ball slams
10 pairs mountain climbers
10 Burpees
10 kettlebell swings
TRX plank left - TRX plank right
TRX crunches
Squat ladder
Milk the cow
Crunch n punch - pad squat jump
Plank - pad front kicks
1, 2 D
3, 4, 7, 8
Deadlifts
Gorilla rows
Triceps dips
Alt power curls
Sumo deadlift