It’s December, Christmas is a mere few weeks away and we are all busy with present buying and party going.
We all know that December is social & party season, and like it or not your regular workout routine is often the first casualty of December.
Fret no more, here are some short workout templates you can use to cram in workouts during this busy month. You can do these at home with no equipment or at a gym and use dumbells / TRX for added resistance.
Quick Circuit
Perform 4 rounds of the below circuit
Take as little rest as possible between exercises
Rest 90seconds between sets
- Jumping Jacks x 30 reps
- Prisoner squat x 15 reps (normal squat with your hands behind you head)
- Press up x 15 reps
- Plank x 45seconds
- Jumping jacks x 30 reps
- Squats x 10
- Step Back Lunge x 10 per side – you can use a weight (holding in the same position as a squat)
- Plank x 45seconds
- Jumping Jacks x 30 reps
- Mountain Climber x 30 reps (hands on table / chair / bench)
5min Fat Blaster
Perform each exercise for 60seconds
Perform as many reps as possible in the 60seconds
If you have more time available, then perform as time allows i.e. if you have 15mins then perform 2 full circuits with a 2min rest in between. If you have 30mins at lunch, then aim for a totally of 4-5 full circuits.
- Press up x 60seconds
- Mountain Climber x 60seconds (hands on table / chair / bench)
- Plank x 60seconds
- Mountain Climber x 60seconds (hands on table / chair / bench)
- Squats x 60seconds
45sec intervals
Perform each exercise for 45seconds / 125mtr (if using a cardio machine)
Take 45seconds rest between work sets
Perform 6 intervals
Each time you do this workout, add an extra work set in until you get to 10 total work intervals
You can use cardio machines or perform any exercise you fancy – mountain climbers, skipping, squats, dumbbell thrusters…