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A Few Little Christmas Workouts

A Few Little Christmas Workouts to sweat out those mince pies and mulled wine, over the festive period…. 

5 Rounds For Christmas 

Every round add 5 reps/5 calls to the desired exercise. 

A1) DB Press 5,10,15,20,25

A2) KB Swings 5,10,15,20,25

A3) Squats 5,10,15,20,25

A4) Row 5,10,15 20,25

Set a timer, and see how long it takes you to get it done !

4 Rounds X Mas Sweat 

10 Metre Duck walk (walking low in a squat) 

Walkouts x8 reps 

Works for 40 seconds and take 20 seconds off. 

Work on each exercise for 3 rounds before moving onto the next. 

30 seconds off between each round 

  • Mountain climbers 
  • Butterfly sit ups 
  • Walkouts with shoulder taps
  • Commando plank 
  • 3 Squats into 3 jumps 
  • Suicides 

3 Round Pyramid 

3 Round Warm up : 

10 walkouts 

30 second high plank

20 reps high knees 

Work from 10 reps down to 1 each exercise at a time with as little rest as possible. 

  1. Mountain Climbers
  2. Gorilla Burpees 
  3. Butterfly Sit Ups
  4. Squat Jumps 
  5. Shoulder Taps 
  6. Suicides

Crimbo Crunches

Warm up 4 round: 

20 air squats 

10 cal Row

A1.) DB split squat (4x8 each leg) 

A2) Single arm press 4x8 

B.) BB back squat 4x5 (regress with DB’s) 

C1.) Goblet Squat 3x 8,10,12 

C2.) TRX Row 3x12

Finisher: 7 Minute AMRAP (As many rounds as possible) 

5 Burpees 

5 Walk Outs 

10 Air Squats 

12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 CRUNCHES for time. 

Christmas is a time for a bit of R&R don't be too hard on yourself, if you have time fit that workout in, you will be one step faster off the blocks come January 1st ….

Merry Christmas and a happy new year from all the team at Xtrafit.  :)