27 Nov Christmas workout

Christmas At Home Workout

Keeping active throughout the festive season is going to be the number one ingredient for keeping those unwanted kilo’s at bay. For all of you who are going to miss your Pure Fitness workouts try this at home or even if your going on holidays and you won’t feel so guilty about those yummy canapés you had at the Christmas Party or those salted nuts that tasted so good with those glasses of chilled wine/beer.

Try and do this at least 3 times per week over the Christmas break and you will return in the New Year just as lean and mean as you were in 2013! (pending you didn’t go berserk with the food!). You can even break it up into smaller segments if you only have 10 minutes or so – it all makes a difference.

All you need is a skipping rope, an exercise band if you have one and a mat !

Warm up :

Skip continuously x 2 minutes

30 seconds each:

Walking lunges

High Knees

Butt kicks

Pushups

Sqauts

Shuffles

Did you know skipping is an excellent form of cardio as it is high intensity that uses the whole body and raises that heart rate significantly. Because of all of this you burn a lot of fat in minimal time.

Skipping Workout

Skip x 100 times as fast as you can

Rest x 20 seconds and repeat x 4 times

Core

Perform these for 45 seconds, rest and repeat or refer to my YouTube ab workout

Reverse crunch and kick out

Crunch pulses

Cycles

Toe taps

Plank

Strength Circuit

This is a body weight circuit you can at home with no equipment OR refer to my thera band workout for a little extra intensity

Low squat pulses x 30

Pushups (try toes) x 15

Jumping lunges x 20

Burpees x 8

V Situps x 12

Wall squat x 1 minute

Side plank x 30 seconds each side

Rest and Repeat

Outdoor/Indoor Cardio

Outdoors:

Get outside, find yourself a hill or some stairs and lets start sprinting. Go as hard as you can to the top and either walk back down or jog slowly. Depending on the size of the hill try and do between 5 and 10.

Indoors:

1 minute of skipping

1 minute of shuttle run (even 5 metres sprinting as fast as you can back and forth)

30 pushups

30 squat jumps

50 high knees

Repeat x 3-5 times