The Christmas Training Circuit- Keep those calories burning!

By- Ultimate Performance Supplements

Don’t completely cut out your usual training regime just because it’s Christmas and the gym is closed or you’re pressed for time! Do this first thing on an empty stomach to boost metabolism and keep calories burning throughout the day. You can add this again end of day for a real challenge…

Description in short- (repeat numbers 2- 8 three times after warm up & before cool down)

1.      Warm up         3-5 minutes of jogging & stretching

2.      Shuttle runs     3 minutes

3.      Body Squats     2 minutes

4.      Push Ups          2 minutes

5.      Burpees           2 minutes

6.      Steps                2 minutes

7.      Full sit ups       2 minutes

8.      Shuttle runs     3 minutes

9.      Cool down       3-5 minutes of stretching

First base - Shuttle runs

Time: Three minutes
Equipment: Two markers 20 meters apart
Task: See how many shuttles you can do in the three minute period. Make sure you touch the marker at the end of each shuttle. When the three minutes are up, write down how many full shuttles you managed to complete.

Second base – Body squats

Time: Two minutes
Equipment: A mat for extra comfort
Task: See how many squats you can do in the two minute period. When the two minutes are up, write down how many you managed to complete.

Third base – Push ups

Time: Two minutes
Equipment: None required
Task: See how many push ups you can do in the two minute period. When the two minutes are up, write down how many you managed to complete.

Fourth base - Burpees (mix of star jumps and body squats)

Time: Two minutes
Equipment: None required
Task: See how many burpees you can do in the two minute period. Make sure you get the technique absolutely right. When the two minutes are up, write down how many you managed to complete.

Fifth base - Steps

Time: Two minutes
Equipment: Step/ bench (above knee height) Use a stable chair is necessary
Task: Starting with your right foot, see how many steps up and down (alternating feet) you can do in the two minute period. Make sure you only move one step at a time.

When the two minutes are up, write down how many you managed to complete.

Sixth base - Full sit ups

Time: Two minutes
Equipment: A mat for extra comfort
Task: See how many full sit-ups you can do in the two minute period. Make sure you use your abdominals during this exercise and not your hips. When the two minutes are up, write down how many you managed to complete.

Seventh base - Shuttle runs (again)

Time: Three minutes
Equipment: Two markers 20 meters apart
Task: For the second time in this work out, see how many shuttles you can do in the three minute period. Make sure you touch the marker at the end of each shuttle.

When the three minutes are complete, write down how many full shuttles you it more than you managed to do at the first base? If so well done!

Don’t forget to cool down or you’ll feel stiff the next day…

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