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Christmas Sessions

Christmas Sessions:

Intro:
Over the Christmas period weight gain is inevitable for most people. The combination of parties, good food and alcohol usually makes for an overweight start to the New Year. The average person gains 1.8kg over the 2 week Christmas period and takes on average 5 months to lose!!

One of the big problems is that training gets replaced with eating. With this in mind we have done up some easy to do sessions that can be done at home or in a park. Try these out so that you don't become a 1.8kg statistic.
 
Enjoy and have a Merry Christmas!
Yours in training,
Dave

Session 1 (home):

• Burpees-max in 30secs
• Crunches- x40
• Pushups-max in 30secs
• Heel touches-x80
• Lunges-x12/ leg
• Bridge-60secs
• Bench Dips-max in 30secs
• Russian Twists- x100
• Step Ups-max in 60secs
• Glute Bridge-90secs

Do this 4 times through

Session 2 (Park with Jungle Gym):

• Chinups/Jump Chinups-3xmax
• Pushups/Decline Pushups-3xmax
• Inverted rows (hook feet on monkey bars & pull yourself up on another bar)-3xmax
• Bench Dips/Bodyweight dips-3xmax
• Hanging knee raises-3x20

Between each set and each exercise do a jog/run around the park/for 400m

(NB. The option after the "/" is the harder version)

Session 3 (Running session):

• Run 5 mins as fast as possible
• Pushups Max
• Run 5 mins as fast as possible
• Crunches x50
• Run 5 mins as fast as possible
• Burpees x30
• Run 5 mins as fast as possible
• Bicycles x50
• Run 5 mins as fast as possible

Session 4 (home/park):

• Burpees-x100
• Crunches- x200
• Chin ups-x50
• Pushups-x100
• Lunges-x50/leg
• Inverted Rows-x100
• Bench Dips- x100
• Step Ups-x50/leg

These can be done in as many sets as you want, as long as the total number is achieved in the session.