A Workout For Santa
The silly season is always a time of family lunches, barbecues with friends, out of control Christmas parties and beers in the sun at your favourite local beach.
In this time of great festivity we need to remember that all this rich food and alcohol will catch up with us and land right directly upon our derrieres. So how do we come out of this season with some semblance of the body we used to have? Intensity, we are going to train with intensity – short, high intensity workouts no longer than 10 minutes are the key.
Just like all our Crew training sessions, we are going to provide readers of The Beast with two different workouts to try, a fundamentals workout (which is for those who have just started training and need to get all the basics right before turning up the heat) and a performance workout (for those who want to go as hard as they can).
Purpose of this workout
Workouts performed at high intensity will get all those important hormones working, which will make your bodies adapt and change, so perform these workouts at the highest possible intensity (it doesn’t matter what your fitness level is, just do the workout at your highest intensity).
The workout is to be done as fast as you can. Keeping this in mind, it is vitally important that you use correct technique for each exercise (watch the Crew boys doing the workout on YouTube to see the correct technique for each exercise). Correct technique will provide better outcomes and faster results.
To begin with we are going to do a 10-minute AMRAP (as many rounds as possible in 10 minutes).
1. 200m soft sand run
2. 10 x sit-ups
3. 10 x push-ups
4. 10 x squats
1. 400m soft sand run
2. 15 x jackknifes
3. 15 x up-downs
4. 15 x burpees
REST FOR 5 MINUTES AND THEN DO WORKOUT NO.2
To follow we are going to do another 10 minute AMRAP (as many rounds as possible in 10minutes).
1. 50m sand sprint
2. 10 x Russian twists
3. 10 x dips
4. 10 x lunges
1. 100m sand sprint
2. 15 x bicycles
3. 15 x push-ups
4. 15 x frog hops
If you are training at the right intensity these two 10 minute workouts will be more than enough to make you achieve your goals.
To see the technique for each exercise you can view the workout below. Post your time on the Crew Facebook page to go into the draw to win 2-weeks free outdoor group training.