Holiday Movement Program

| Movement

Want to keep moving over the holiday season but HAVE ACCESS TO MINIMAL equipment?

This month’s program involves working on our base aerobic and anaerobic fitness, by focusing on a holistic fitness approach by incorporating running and swimming training.

You will notice that you have two running sessions a week, one focusing on your aerobic base and the other targeting your anaerobic fitness. Each session increases in either intensity or distance from week 1/2 to week 3/4.

You have one swimming session a week, providing less stress and impact on the body as your following workouts, whilst still keeping your heart rate raised and improving your cardiovascular fitness. On your rest day, I have suggested an ocean swim for more relaxation and recovery purposes.

Lastly, you have two days focusing on conditioning endurance sessions. There is a lot we can do without equipment, and sometimes the most basic movements are the silent killers of them all.

I hope you all enjoy your holiday period and continue smashing your workouts!

  • Week 1 & 2

    Monday: Partner Workout 300 Club

    Warm up:
    Spend 10/15 minutes using the foam roller, trigger ball and doing dynamic stretching.

    Session:
    Do this workout with a partner and you can also get other partners involved and create a team workout.

    The idea is to make it to the 300 club together with your partner.
    You have 3 exercises to complete: 300 Air Squats, 300 Push ups and 300 Sit ups in your team.

    Partner A will start with the air squats whilst the Partner B does a 100meter run, when the Partner B gets back and swaps with Partner A, they will continue from whatever number they have reached.

    For example: Partner A completed 35 squats, so Partner B starts at 36 squats – the total 300 is a combined effort.

    You cannot move onto the next exercise until you’ve completed the one before.

    Recovery:
    10/15 minutes doing a full body stretch, finished with a 5 minutes slow walk.

    Tuesday: Heart Rate Training

    Warm up:
    Spend 10/15 minutes using the foam roller, trigger ball and doing dynamic stretching.

    Session:
    Heart rate training is working on that base aerobic fitness. The idea of this type of workout, is being able to run for longer, at a lower heart rate and faster. To figure out your heart rate, take your age from 180. That is your upper heart rate range.

    You will be running/walking for 3km. Once your heart rate reaches that upper heart rate range, you need to walk and lower your heart rate before continuing running. (aim for 10bmp under the upper range)

    Recovery:
    10/15 minutes doing a full body stretch

    Wednesday: Rest Day
    Thursday: 21, 15, 9 Workout

    Warm up:
    Spend 10/15 minutes using the foam roller, trigger ball and doing dynamic stretching.

    Session:
    To buy into the workout 200 skips (or 100 double unders)

    21 KB Thrusters
    21 KB Swings
    21 Butterfly Sit Ups
    15 KB Thrusters
    15 KB Swings
    15 Butterfly Sit Ups
    9 KB Thrusters
    9 KB Swings
    9 Butterfly Sit Ups

    To buy out of the workout 200 skips (or 100 double unders)

    Finisher: How many burpees you can perform in 5 minutes.

    Recovery:
    10/15 minutes doing a full body stretch, finished with a 5 minutes slow walk.

    Friday: Restoration day

    Ocean Swim
    5 minutes of Meditation

    Saturday: Fartlek Training

    Warm up:
    Spend 10/15 minutes using the foam roller, trigger ball and doing dynamic stretching.
    400 meter jog, picking up speed in the last 100 meters

    Session:
    Running at 90 – 100% for 1 minute, then a slow recovery jog for 2 minutes. You will continue this until you’ve run 3km.

    Recovery:
    10/15 minutes doing a full body stretch, finished with a 5 minutes slow walk.

    Sunday: Pool

    Warm up:
    Spend 10/15 minutes using the foam roller, trigger ball and doing dynamic stretching (focusing on upper body)

    Session:
    1km Swim in pool (or ocean if you wish)

    Recovery:
    10/15 minutes doing a full body stretch.

  • Week 3 & 4

    Monday: Full Body AMRAP

    Warm up:
    Spend 10/15 minutes using the foam roller, trigger ball and doing dynamic stretching.

    Session:
    20 minute AMRAP

    First Round: 5 minutes
    30 Jump Squats (with KB)
    20 KB Goblet Squats
    10 KB Reverse Lunges (each Leg)

    2 minute Rest

    Second Round: 5 minutes
    30 Push ups
    20 Shoulder Taps (each Arm)
    10 Commandoes (each Arm)

    2 minute rest

    Third Round: 5 minutes
    30 Butterfly Sit ups
    20 Bicycles (each side)
    10 V-ups

    2 minute rest

    Fourth Round: 5 minutes
    30 KB Swings
    20 Burpess
    10 4x mountain climbers + 1 Push up (that together equals 1)

    Recovery:
    10/15 minutes doing a full body stretch, finished with a 5 minutes slow walk.

    Tuesday: Heart Rate Training

    Warm up:
    Spend 10/15 minutes using the foam roller, trigger ball and doing dynamic stretching.

    Session:
    Same as week 1 & 2 but you will be increasing the distance to 5km

    Recovery:
    10/15 minutes doing a full body stretch

    Wednesday: Rest Day
    Thursday: 50, 40, 30, 20, 10 Workout

    Warm up:
    Spend 10/15 minutes using the foam roller, trigger ball and doing dynamic stretching.

    Session:
    For time complete 50 reps of all, 40 reps of all, 30 reps of all, 20 reps of all, 10 reps of all exercises:

    Burpees
    Air Squat
    Push ups
    Sit ups

    Recovery:
    10/15 minutes doing a full body stretch, finished with a 5 minutes slow walk.

    Friday: Restoration day

    Ocean Swim
    10 minutes of Meditation

    Saturday: 1km Sprints

    Warm up:
    Spend 10/15 minutes using the foam roller, trigger ball and doing dynamic stretching.
    400 meter jog, picking up speed in the last 100 meters

    Session:
    5x 1km Sprints @ 90% – aim around the same time – 3 minute rest between each

    Recovery:
    2 minute slow walk followed by 10/15 minutes doing a full body stretch.

    Sunday: Pool

    Warm up:
    Spend 10/15 minutes using the foam roller, trigger ball and doing dynamic stretching (focusing on upper body)

    Session:
    2km Swim in pool (or ocean if you wish)

    Recovery:
    10/15 minutes doing a full body stretch.