Workout programme card by Glenn Cranham B.Sc
Christmas Blast
If you’re short of time over xmas with relatives and parties, you still need to control those additional calories. So why not make the most of your time in the gym with compound exercises in a peripheral heart action (blood shunt) circuit. You can intersperse this with cardio intervals to really rack up a calorie deficit.
Workout 1 (Barbell)
Warm up 4-6 mins
Cardio intervals free choice, 40s V. Hard: 20s easy for 6 mins
Circuit 1 (complete x 2-3 with 1 min rest between circuits)
8-12 reps @75% or 1 RM of the following exercises
Cleans
Bench Press
Alternating Lunges
Bent over Row
Complete the circuits, then cardio intervals free choice 1 min easy 1 min hard for 6 mins
Circuit 2 (complete x 2-3 with 1 min rest between circuits)
8-12 reps @75% or 1 RM of the following exercises
Front squats
Incline press
Bulgarian split squats or Split lunges (8-12 per leg)
Upright Row
Complete the circuits, then cool down 6 mins and light stretch (you could try 15 mins steady state @70%MHR to extend the EPOC here).
Workout 2 (Kettlebells)- Less Blood shunt, more just B***** Hard
Warm up and dynamic stretch 6-8 mins
Complete 2 circuits of 12-20 reps of each of the following with 1 min rest between circuits
Double arm swings
Sumo deadlifts
Single arm swings
Bent over row
Double arm swings
Clean and press
Single arm swings
Stability ball single arm chest press
Double arm swings
Snatch
Single arm swings
Windmill
Double arm swings
High Pull
Single arm swings
Figure of 8
Double arm swings
Windmill lunge
Single arm swings
Turkish get ups
I do this with a 40kg and 28kg kettlebell in 40-45 mins (12 reps of each and 12 L&R on each single limb exercise except the Turkish get ups, just do a total of 12 with the 28k). See if you can match me.
Have fun and be prepared to sweat. Think of all those extra treats you’ll have earned.