Beat the Christmas Bulge Without Heading To The Gym!
Workout Anywhere, Anytime With This Christmas Workout!Over the festive season it is easy to over indulge and consume more calories than desired. Here is a great routine that you can try at home, on holidays or even at work, to help burn those added calories and keep yourself fit this Christmas and new years season.
For this post, we have Nick Cottee of Nick Fit Consulting, a certified personal trainer and Australian Natural Champion bodybuilder to design an awesome circuit for you!
The Workout
Muscle-Building & Fat Burning
Why Circuit Training?
By using your own bodyweight as resistance, and limiting your rest times, this fast-paced high intensity workout is specifically designed for men who want to pack on some lean mass and strip away fat at the same time. This circuit-style workout is proven to increase growth hormone production and supercharge your way to your dream physique, just like the actors on Spartacus did.
Furthermore, these circuits are time consuming so you can get done with them quickly and be on your way to celebrate with your friends and family!
What To Do
Perform all exercise within each circuit with no rest in between. Allow 1-2 minutes rest after each three exercises are performed. Following which, repeat the circuit another 2 times and then move on to the next circuit and do the same!!
Circuit 1 (3 Sets)
Bodyweight Squats (20 Reps)
The king of all leg movements and a great way to elevate the heart rate early in the workout. We will perform 20 reps of controlled squats. Feet outside shoulder width and knees stay wide.
Walking Lunges (20 Steps)
Take one large step out and drop hips straight down towards the ground. Perform a total of 20 steps (10 per side).
Lower back alternate raises (20 Reps)
Laying flat on the floor (face down) raise one leg and the alternate arm up about 6 inches of the ground. Ensure you squeeze your gluteus and upper back. This should be felt in the glutes, lower back and upper back. This is a great safe exercise for the posterior chain.
Circuit 2 (3 Sets)
Mountain climbers (45 seconds)
Starting in a push up position, raise one leg into chest at a time. The alternate for a total of 45 seconds. This exercise uses your abdominals and core to remain in a plank position while the upper body stabilises yourself in a braced plank position.
Pushups (10-20 Reps)
Reps vary depending on your strength levels. Perform upwards of 20 slow pushups using the chest, shoulders and triceps.
Tricep dips (10-15 Reps)
You will need a chair or step for this exercise. We will perform 10 – 15 reps of Tricep dips. To perform keep your legs straight and place arms behind back outside hips on the chair/step. From here lower your body down until a 90-degree angle in the elbow joint. From here push up and extend elbow to a straight position and repeat for desired reps.
Circuit 3 (3 Sets)
Crunches (15 reps)
Laying on your back with knees up at 90 degrees, keep your arms across chest or behind neck. From here slowly crunch up until you feel tension on the upper abdominals. Pause for 1 second and lower back to the floor and repeat.
Plank (30-60 seconds)
Place your elbows on the ground below shoulders. Also place your feet at should width, with your hips off the ground and lower back flat. Hold in this elevated position off the ground for 30 seconds – 60 seconds depending on fitness level.
Burpies (8 Reps)
You will need a chair or step for this exercise. We will perform 10 – 15 reps of Tricep dips. To perform keep your legs straight and place arms behind back outside hips on the chair/step. From here lower your body down until a 90-degree angle in the elbow joint. From here push up and extend elbow to a straight position and repeat for desired reps.
References
Nick Cottee
Nick Cottee is a certified personal trainer from Manly, Sydney, Australia. He holds a degree from the Australian College of Physical Education and is the owner of Nick Fit Consulting, a coaching organisation that has helped many athletes get into the best shape possible.
Nick is also a champion natural (drug-free) bodybuilder with multiple shows and medals under his belt.
Over the festive season it is easy to over indulge and consume more calories than desired. Here is a great routine that you can try at home, on holidays or even at work, to help burn those added calories and keep yourself fit this Christmas and new years season.
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