As the gym is closed over the festive period, we have put together a selection of workout ideas for anyone who wants to put in a session or two throughout the holiday period.
Bodyweight, Kettlebells and Timed Sets
a) 5 Push offs or press ups (any variation); 10 double KB presses or 10 stick ups; 5 squat jumps
Set a timer for 20 minutes. Do each exercise in order and complete as many rounds as possible in the set time period. Record the number of rounds completed and try to beat your record next time you do it.
a) Nice and simple – 100 burpees or down ups with a clap at top. Record your time.
a) 20 x-body mountain climbers; 15 press ups or push offs; 10 stick ups; 5 burpees or down ups. Complete 10 rounds, resting as and when you must.
b) 2 minutes of forward/backward lunges; 2 minutes jumping jacks; 1 minute down ups or burpees. Do 4 rounds, no rest – this is cheeky 🙂
a) 30 x-body mountain climbers; 30 push offs or press ups; 30 stick ups; 30 1½ squats set a timer for 20 minutes, do as many as you can in that time and record the rounds completed.
b) JC Leg Crank: 24 squats; 12 forward lunges; 12 backward lunges; 24 scissor jumps; 26 jump squats
a) 10 x-body mountain climbers; 10 super planks (knees or toes); 10 spiderman climbs. Complete 10 rounds.
b) Skipping or jumping jacks (30 seconds on/30 seconds off) for 20 rounds
c) 10 burpees or down ups; 10 push offs or press ups; 10 stick ups; 10¾ squats. Complete 10 rounds.
Kettlebells and Bodyweight Ladders
a) Swing; clean; squat; press – use single or double bells depending on your level. You have two options here with format: either do a ladder 1-2-3-4-5-5-4-3-2-1 or timed sets 30/30, 45/45 or 60/60 for as many rounds as you choose.
DMC High Pull Combo
a) Swing; high pull; squat; push press; snatch; split squat; clean and press. Pick your bells 8-12-16-20-24 and work either 3-5-8 or 10 reps. Rest 60-120 secs and do 3-5 rounds.
DMC Swing Snatch Combo
a) Push up; wide stance horizontal bent over row; clean; swing; snatch; squat; press; chin; burpee with 4 x-body mountain climbers in the middle. Pick your bells 8-12-16-20-24 and work either 3-5-8 or 10 reps. Rest 60-120 secs and do 3-5 rounds.
DMC H/R 500
a) Squat; push up; crunch; sky diver; burpee. Do 20-15-10-5-5-10-15-20. Pick any variation of the exercises listed and have loads of fun.
Special Burpees timed Sets.
a) Half a burpee into push up position – push up – x-body – squat thrust – jump up – 5 jumping jacks. Set a timer for 10 mins and do as many rounds as possible.
So, there you have it! A nice selection of workouts and routines to help you get your sweat on and stay strong over Christmas and New Year.
Enjoy and I look forward to seeing you all in the new year,
Your coach and friend,
Davie McConnachie, creator of DMC Fitness and Dynamic Mind Conditioning, is an expert health and wellness coach, multi-award winning motivational speaker, award-winning gym owner, writer and published poet.
Athletically, Davie has competed nationally in MMA, Boxing and Thai Boxing, and internationally in kettlebell sport. Davie enjoyed the London Marathon, several half marathons and is a regular mountain trekker.