In this holiday training program, the focus is on full-body movements and non-weighted exercises. We want to maintain optimal strength by keeping the program on a challenging level. We will establish strength maintained by exercising to rep max and rep failure with training exercises.
Basic Terminology:
| WOD | Work out of the day |
| AMRAP | As Many Reps as Possible |
| SET | A group of repetitions |
DAY 1:
Lower body workout: 45 Minute Session with 45 to 75 second breaks in-between each rep and/or set. Start with a 5-minute warm-up or dynamic stretching. (This can include 3 minutes of Cardio Vascular exercise.)
| Exercise | Reps | Sets |
| Lunges | 30 | 3 |
| Weightless squats | 30 | 3 |
| Side kicks | 30 | 3 |
| Forward kicks | 30 | 3 |
| Butt kicks | 30 | 3 |
| Sumo squats | 30 | 3 |
| Side / lateral squats | 30 | 3 |
| Standing calf raises | 30 | 3 |
| Core | ||
| Laying (on back) leg raises | 30 | 3 |
| Crunches | 30 | 3 |
| Flutter kicks | 30 | 3 |
End your session with a 5-minute cooldown, static stretching or yoga.
DAY 2:
Rest Day
DAY 3 :
Upper body workout: 45 Minute Session with 45 – 75 second breaks in-between each rep and/or set. Start with a 5-minute warm-up or dynamic stretching. (This can include 3 minutes of Cardio Vascular exercise.)
| Exercise | Reps | Sets |
| Pike push-ups | 30 | 3 |
| T-rotation push-ups | 30 | 3 |
| Wide (wider than shoulder-width) push-ups | 30 | 3 |
| Scapular contraction shrugs | 30 | 3 |
| Chair tricep dips | 30 | 3 |
| Air punches | 30 | 3 |
| Core | ||
| Side crunches | 30 | 3 |
| Front plank | 45 sec | 3 |
| Side plank | 45 sec | 3 |
| Static V-sit | 45 sec | 3 |
| Reverse plank | 45 sec | 3 |
End your session with a 5-minute cooldown, static stretching or yoga.
DAY 4 :
Rest Day
DAY 5 :
Mixed and explosive workout: 1 Hour session with 45-75 second breaks in-between each rep and/or set. Start with a 5-minute warm-up or dynamic stretching. (This can include 3 minutes of Cardio Vascular exercise.)
| Exercise | Reps | Sets |
| Single leg squat | 20 each leg | 3 |
| Single leg calf raises | 20 each leg | 3 |
| Diamond push ups | 30 | 3 |
| Clap pushups (explosive) | 10 | 3 |
| Core | ||
| Static alt arm/leg superman plank | 45 sec | 3 |
| Bicycle crunches alt arm/ leg | 30 each side | 3 |
| Seated (on the floor) Russian twists | 30 each side | 3 |
| WOD: Fatigue | ||
| Exercise | Reps | Sets |
| Mountain climbers | AMRAP | 4 |
| Burpees | AMRAP | 3 |
| Acceleration sprints | 25 meters | 8 |
| Side shuffles (keep it low/low center of gravity) | 25 meters (each side) | 8 |
| Jump squats forward (froggy jumps) | 10 | 5 |
| Star jumps | 10 | 8 |
End your session with a 5-minute cooldown, static stretching or yoga.
DAY 6 & 7:
Rest Days
ALTERNATIVES ON THE PLAN:
You may also choose to do this training plan provided above in this way described below:
1) Day 1 – Workout Day
2) Day 2 – Workout Day
3) Day 3 – Rest Day
4) Day 4 – Rest Day
5) Day 5 – Workout Day
6) Day 6 – Rest Day
7) Day 7 – Rest Day
HOW TO CHANGE UP THE INTENSITY OF THE WORKOUT:
Shorter breaks (45 seconds or less) – would mean higher intensity (as less rest).
Longer breaks (75 seconds or more) – would mean lower intensity (as more rest).