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10 Week Christmas Workout Plan

fitness-332278_640Yep, it’s that time of year again!

Just over 10 weeks to Christmas day. Or for the young at heart, just 70 more sleeps!

And we all know what Christmas brings, along with all those exciting pressies … parties and over-indulgence.

We’re talking mince pies, selection packs, Quality Streets, cakes, crisps, nuts, wine, beer, champagne …. and the list of naughtiness goes on!

But what are you going to do … opt out? Stay at home?

Of course not! Getting involved doesn’t mean you have to over-do it, however, there are also things you can do in advance to help combat it.

A combination of both will ensure you remain trim this festive season.

Are you up for the challenge?

Great – then our 10 week get-in-shape for Christmas workout begins now!

We’re going to give you a series of Tabata style exercises to do four times a week for the next three weeks.

After that, we’ll switch it up for the following three weeks.

Before we begin, it’s important you make a schedule and stick to it.

Decide which four days you’re going to do and what time, then physically write it into your diary. Now there’s no excuses!

Next, get a stopwatch, or use the Tabata timer on our website!

We want you to do each exercise at maximum effort. The workout will last just 12 minutes with a warm up and cool down to make a total of 20 minutes.

You have time to exercise for 20 minutes right?

Then on the three rest days get outside and take a brisk walk or play with the kids for around 45 minutes. Not only will this also help combat any Christmas over-indulging, it’s great for your body and mind.

Ready? Let’s begin …

Warm Up – 5 minutes

Focusing on the entire body, don’t start any workout routine without getting your muscles warm and your heart rate up.

Total Exercises: 8

Exercise 1 – Side lunge with arm cross-over

Alternate your side lunges whilst holding your arms out to the sides, horizontal with the floor.

With the first lunge, keep your arms straight, bringing them to cross over in front of your body.

On the second lunge, uncross your arms and bring them back out to the side and then gently extend behind as far as they will go.

Repeat this movement for every lunge for the full 30 seconds.

Total time – 30 seconds

Exercise 2 – High knees

Jog lightly in the spot for 30 seconds bringing your knees up as high as they’ll go each time.

Total time – 30 seconds

Exercise 3 – Arm rotations

Stand with your feet hip-width apart, knees slightly bent.

Bring your arms out to your sides, horizontal with the floor.

Start creating small circular motions with your arms clockwise, gradually increasing the size of the circle for 30 seconds.

Repeat anti-clockwise for a further 30 seconds.

Total time – 60 seconds

Exercise 4 – Squats

Stand with your feet slightly wider than shoulder width apart.

Slowly squat down, keeping your heals down and ensuring knees don’t go over your toes. Sink as low as you can, hold for a second, then slowly raise back up.

Total time – 30 seconds.

Exercise 5 – Boxer shuffle

Stay light on your feet, you can even pretend your jumping rope, shuffle from side-to-side.

Total time – 30 seconds.

Exercise 6 – Torso twists

Standing with your feet hip-width apart, hands on your hips.

Rotate gently to the right, then back to centre, and then rotate to the left and back to centre.

Total time – 30 seconds.

Exercise 7 – Butt kicks

Jogging in one spot, bring your foot up to kick your butt each time – or as close as you can to it!

Total time – 30 seconds

Exercise 8 – Jumping Jacks

Total time – 60 seconds

Workout – 12 minutes

Remember, workout out as hard as you can for the full 12 minutes to reap the rewards later down the line.

Tabata sets: 3

Total number of exercises: 12

Time: 20 seconds on, 10 seconds rest

Tabata Circuit 1

Complete this circuit twice for the first four minute Tabata session:

1. High Knees – 20 seconds

10 second rest

2. Jumping lunges alternating legs – 20 seconds

10 second rest

3. Jumping squats feet shoulder width apart – 20 seconds

10 seconds rest

4. Jumping Jacks – 20 seconds

10 seconds rest

Tabata Circuit 2

Complete this circuit twice for the second four minute Tabata session:

5. Push-ups – 20 seconds

10 second rest

6. Mountain climbers – 20 seconds

10 second rest

7. Plank push-ups – 20 seconds

10 second rest

8. Burpees – 20 seconds

10 second rest

Tabata Circuit 3

Complete this circuit twice for the final four minute Tabata session:

9. V-ups – 20 seconds

10 second rest

10. Plank – 20 seconds

10 second rest

11. Flutter kicks – 20 seconds

10 second rest

12. Reverse crunches – 20 seconds

10 second rest

Phew!

Cool Down – 3 minutes

Now it’s time to stretch out those muscles after the beating you’ve just given them!

Hold each stretch for 15 seconds, unless stated otherwise.

Stretch 1 – Hamstrings & Glutes

Bend both knees slightly. Straighten the right leg out in front with foot flexed.

Bend at the waist and rest your hands on the left thigh.

When you feel the stretch, hold.

Total: 30 seconds (15 on each side)

Stretch 2 – Quads

Standing tall, you may want to hold on to the wall or chair to retain balance.

Take your right foot up behind and hold it with you right hand.

Bend the left knee slightly. Keep your hips forward tucking your pelvis under.

When you feel the stretch, hold.

Total: 30 seconds (15 on each side)

Stretch 3 – Biceps

Take your tight arm out in front, palm facing up.

With your left hand push your fingers down towards the floor straightening your right arm at the same time.

When you feel the stretch, hold.

Total: 30 seconds (15 on each side)

Stretch 4 – Triceps

Bring your right arm up over your head , bend at the elbow and place the palm of that hand inbetween your shoulder blades.

Use the left hand to add pressure to the right elbow to feel the stretch further.

Total: 30 seconds (15 on each side)

Stretch 5 – Inner thigh

Take a wide stance and bending your right knee lower yourself to the floor keeping your left leg straight out to the side.

When you feel the stretch, hold.

Total: 30 seconds (15 on each side)

Stretch 6 – Upper back

Stand up with your arms forward, hands clasped together.

Push the palms of your hands out, arch your back, head down and hold when you feel the stretch.

Total: 15 seconds

Stretch 7 – Chest

Clasp your hands behind your back, bring your shoulder blades together. Chest out, head up and hold when you feel the stretch.

Total: 15 seconds

Workout complete!

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