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Get in Shape for Christmas Workout: Part 2

run-750466_640So how have you found the last 3 weeks of exercises? Stuck with it?

If so, you’re bound to be feeling pretty good right now and a lot fitter.

So with only 7 more weeks to go, here’s our next group of exercises to do over the next 3 weeks.

Ready?

Let’s get started.

As ever, begin by warming up thoroughly with the following exercises:

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

Now we get on to the 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. Mountain climbers – 20 seconds

10 second rest

2. Regular squats – 20 seconds

10 second rest

3. Standard plank – 20 seconds

10 seconds rest

4. Tuck jumps – 20 seconds

10 seconds rest

Tabata Circuit 2

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

5. Right side lunge with toe touch – 20 seconds

10 second rest

6. Squat jumps – 20 seconds

10 second rest

7. Left side lunge with toe touch – 20 seconds

10 second rest

8. Push ups – 20 seconds

10 second rest

Tabata Circuit 3

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

9. Right side plank – 20 seconds

10 second rest

10. Side-to-side leaps – 20 seconds

10 second rest

11. Left side plank – 20 seconds

10 second rest

12. High knees – 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 – Glutes

Total: 30 seconds (15 on each side)

Stretch 2 – Quads

Total: 30 seconds (15 on each side)

Stretch 3 – Biceps

Total: 30 seconds (15 on each side)

Stretch 4 – Triceps

Total: 30 seconds (15 on each side)

Stretch 5 – Inner thigh

Total: 30 seconds (15 on each side)

Stretch 6 – Upper back

Total: 15 seconds

Stretch 7 – Chest

Total: 15 seconds

Good luck!

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