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FREE Christmas Workout Plan To Get You Through The Festive Period

Whether you hate Christmas or love it, everyone is affected by the chaos that surrounds the festive period, which means that our exercise regime can often fall by the wayside.

Christmas is a time to enjoy all of the food, good company and parties, but that doesn't mean that you need to completely stop exercising. Granted, 'progress' may temporarily halt over the next few weeks (as it should), but keeping a regular (ish) exercise routine will make you feel better, and more importantly keep you sane!

As it's a time for giving, we have decided to give you a FREE workout schedule to keep you ticking over and feeling good. Please note, this isn't a complete programme as these are all individual to the client, and is a very basic, generalised schedule. For complete personal programming, advice and support, get in touch about Online Personal Training.


This schedule is aimed at a somewhat regular gym goer or beginner who likes to workout 2-4 times per week. Workouts are designed to be quick but effective so you can be in and out within 45m, and are mostly circuit based to make the most of the time you have available. Nearer to Christmas the workouts are just full body circuits to make sure you are working your whole body still even if you miss a workout. Remember to warm up properly (see an older blog post for warm up tips) and perform a cool down + stretch at the end.


Monday 16th Dec

Lower Body:

  1. Choose a lower body compound exercise and any other pulse raising bodyweight exercise. Perform these as a superset for 4x8-10.

  2. Pick 2 'squat' movements and 1 'hinge' to make a circuit. Perform 10 reps of each continuously for 10m with no rest!

  3. Choose 2 accessory exercises (one squat, one hinge based) and perform 2 sets of 20 of each.

  4. Make a conditioning circuit or challenge using slam balls, battle ropes and/or cardio machines.


Tuesday 17th Dec

REST


Wednesday 18th Dec

Upper Body:

  1. Choose an upper body compound exercise and any other pulse raising bodyweight exercise. Perform these as a superset for 4x8-10.

  2. Pick 1 'push' movement and 2 'pull' to make a circuit. Perform 10 reps of each continuously for 10m with no rest!

  3. Choose 2 accessory exercises (one push, one pull based) and perform 2 sets of 20 of each.

  4. Make a conditioning circuit or challenge using slam balls, battle ropes and/or cardio machines.


Thursday 19th Dec

REST


Friday 20th Dec

Full Body:

  1. Choose 3 lower and 3 upper body exercises. Try and get 1-2 of each to be heavy exercises and the rest light/bodyweight. Set them all up so you have a circuit format and perform 1m on each. Do as many rounds as you can without rest!


Saturday 21st Dec

REST


Sunday 22nd Dec

Full Body:

  1. Choose 3 lower and 3 upper body exercises. Try and get 1-2 of each to be heavy exercises and the rest light/bodyweight. Set them all up so you have a circuit format and perform 1m on each. Do as many rounds as you can without rest!

Try and beat the amount of rounds you managed on Friday, or make a new circuit!


Monday 23rd Dec

REST


Tuesday 24th Dec

Full Body:

  1. Choose 3 lower and 3 upper body exercises. Try and get 1-2 of each to be heavy exercises and the rest light/bodyweight. Set them all up so you have a circuit format and perform 1m on each. Do as many rounds as you can without rest!

Try and beat the amount of rounds you managed on Sunday, or make a new circuit!


Wednesday 25th Dec

REST plus lots of eating!



Whilst Christmas is to be enjoyed, there's no reason not to stay active up until the big day, so have a go at getting a couple of good sessions in the gym in and notice how much better and less stressed you'll feel!

Let us know if you give any of these workouts a go, and do get in touch with any questions. We are looking to take on more Online Personal Training clients, so get your space before the January rush!

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