Easter Weekend Workouts

Hi Team,

It can get a little tedious when you hear people constantly banging on about how quickly time passes us by, I get that. However, I struggle to believe anyone reading this can honestly say they don’t think 2014 has flown in so far. Christmas was 17 weeks ago. Mental, isn’t it?

How are you getting on with the goals you set yourself at the start of the year? It’s important to check in with yourself every now and again to make sure that you are making progress. I will be reviewing my goals again in a couple of weeks after the Easter break in a blog as I have vowed to be accountable to all of my students and followers over the course of the year.

Julie and I are taking a holiday this week following the London Marathon last weekend, which Julie completed in a time of 5 hours, 45 minutes and 59 seconds. She trained hard and never gave in, even when her knee virtually packed in after 9 miles. She raised over £3000 for Muscular Dystrophy. a muscle-wasting condition which affects the lives of close family friends, which will make a huge difference in helping to improve the lives of sufferers and their families. Julie is the first DMC Fitness Crew member to complete a marathon and we are all very proud of her for her efforts.

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Talking of holidays, the gym will be closing for a few days for the Easter weekend. We will be closed from Good Friday through Easter Monday and will re-open on Tuesday 22nd. I hope that you all have something nice planned over the course of the weekend – maybe seeing some family or meeting up with friends for some quality food and a couple of celebratory drinks. Whatever is on the cards for you, I hope you have a great few days and get a chance to chill and put your feet up.

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Although myself and the crew will be enjoying some R&R, we will still be keeping up our training and getting a sweat on. If any of your PT sessions are affected by the gym closure, or even if you just want something fun and a little different to do,  you can find some holiday workouts below to keep you going for a few days.

Have a fantastic Easter. I hope the Easter bunny is good to you all, and remember that if you get too many eggs, we are always happy to take donations 🙂

To health, happiness and “Strength for Life”,

DMC

“Davie McConnachie is a proud dad and family man, peak performance coach and health and fitness expert.  A multiple business owner, successful entrepreneur,  NLP Master Practitioner, Writer, Poet and Public Speaker”

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Workouts

A. 5 push offs OR press ups (any variation)
5 double KB presses OR 10 stick ups
15 squat jumps
Set a timer for 20 minutes and record how many rounds you complete. Aim to add another round on next time in the same time frame.

B. 100 burpees OR down-ups with a clap at top. Again record your time and try to beat the clock next time.

C. 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.

D. 2 minutes forward and backward lunges
2 minutes jumping jacks
1 minute burpees OR down ups
Do 4 rounds, no rest. This is cheeky.

E. 30 x-body mountain climbers
30 push offs OR press ups
30 stick ups
30 squats
Set a timer for 20 minutes, do as many as you can in that time and record the rounds completed.

F. JC Leg Crank
24 squats – 12 forward lunges – 12 backward lunges – 24 scissor jumps – 26 squat jumps
If you’re hardcore, do 2 rounds with 2 minutes rest in the middle.

G. Burpees/down ups with clap at the top.
Set a timer for 10 minutes and do as many as possible.

H. 10 x-body mountain climbers
10 super planks (knees or toes)
10 spiderman climbs
Complete 10 rounds.

I. Skipping OR jumping jacks
30 seconds on/30 seconds off for 20 rounds.

J. 10 burpees OR down ups
10 push offs OR press ups
10 Stick Ups
10 x ¾ squats
Complete 10 rounds.

K. Squat
Reverse lunge
Press up
X-body
Chin up (if you have access to a bar – if not, do a burpee)
Set a timer for 20 minutes and do as many rounds as you can.

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Kettlebells and  Bodyweight Ladders

A. Swing – clean – squat – press
Use single or double bells depending on your level. The best option here is to complete a ladder in the format of 1-2-3-4-5-5-4-3-2-1.

B. DMC High Pull Combo
Swing – high pull – squat – push press – snatch – split squat – clean and press
Pick your bells between 8/12/16/20/24 and work either 3-5-8 or 10 reps, resting 1 or 2 minutes and doing 3-5 rounds.

C. DMC Swing Snatch Combo
Push ups – wide stance horizontal bent over row – cleans – swings – snatches – squats – press – chins – burpees 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, resting 1 or 2 minutes and doing 3-5 rounds.

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Bodyweight Blasters

A. DMC Bodyweight 500
Squats – push ups – crunch – sky diver – burpee
D0 20-15-10-5-5-10-15-20. Pick any variations of the exercises listed and have loads of fun.

B. DMC special burpees timed sets
Half a burpee into push up position – push up – x-body mountain climber– squat thrusts – jump up – 5 jumping jacks
Set a timer for 10 minutes and do as many rounds as possible.

C. Jumping Jack Flash ladder (this should take roughly 20 minutes)
Jumping jacks x 50 – crunches x 50
Jumping jacks x 45 – squats x 45
Jumping jacks x 40 – crunches x 40
Jumping jacks x 35 – reverse lunges (alternating sides) x 35
Jumping jacks x 30 – squats x 30
Jumping jacks x 25 – push ups x 25
Jumping jacks x 20 – scissor jumps x 20
Jumping jacks x 15 – jump squats x 15
Jumping jacks x 10 – crunches x 10
Jumping jacks x 5 – burpees x 5

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