Christmas Workout

Trainer : Jeff Lindstrom

Introduction
Do each exercise in a circuit fashion with minimal time between exercises. Each exercise has different reps depending on the letter in the alphabet. C = 3 reps etc. You will spell out Christmas Workout.

Warm Up

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Cross Mountain ClimbersExercise 3 per side    
Hamstring Curl - Supine with Stability BallExercise 8    
Renegade RowsExercise 18    
Inverted Rows off Smith MachineExercise 9    
SquatsExercise 19    
T - Stabilization PushupExercise 20    
Mountain ClimbersExercise 13 per side    
Ab Wheel OutsExercise 1    
Spiderman ClimbsExercise 19    
Windshield WiperExercise 23    
Overhead DB SquatExercise 15    
Run on the spotExercise  18 secs   
Kettlebell SwingExercise 11    
Overhead Dumbbell PressesExercise 15    
Upright Barbell RowExercise 21    
TRX 45° RowExercise 20    

Cool Down

Program Exercises

CROSS MOUNTAIN CLIMBERS

Reps: 3 per side | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : Set pushup position off of hands and toes.
Movement : Reach knee towards opposite elbow. Bring foot back to original position and switch sides. Alternate 8-12 times per side. Brace abs.


HAMSTRING CURL - SUPINE WITH STABILITY BALL

Reps: 8 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Start by lying on back with arms outstretched and palms up.
  • Place heels on ball with toes pointing straight up.
Movement :
  • Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor.
  • Next, curl your heels toward your glutes by bending your knees.
  • Slowly return to the start position while maintaining level hips throughout the entire exercise.
  • Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up).
  • Do not allow your hips to drop while flexing the knees. If your hips continue to drop, descend the progression by performing hip extension only.
  • Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball – to cable – to tubing.


RENEGADE ROWS

Reps: 18 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : Get into a pushup position with dumbbells underneath your shoulders. Feet slightly wider then your hips.
Movement : Lower yourself down to a pushup, then draw dumbbell up towards torso as you keep core tight returning to starting position. Lower down under control, switch sides.

INVERTED ROWS OFF SMITH MACHINE

Reps: 9 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : Lay on your back underneath a smith bar machine or squat cage barbell. Keep legs extended out and on heels.
Movement : With hands evenly spaced out, pull your body towards the bar. Aim for chest line. Maximize pull from the mid back, lats. Minimize arms. Lower body down towards ground without letting it completely relaxing on it. Repeat. Increase angle of Smith Bar to decrease intensity as well as flattening the feet.

SQUATS

Reps: 19 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : Stand in proper alignment , at shoulder width.
Movement : Allow yourself to lower to a squat position under control without compensation. Drive through your heels and hips. Extend your hips, knees and ankles to a standing position.


T - STABILIZATION PUSHUP

Reps: 20 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : Start in a pushup position.
Movement : Shift your weight to your left hand and rotate your body until your right arm is in the air and your arms and torso form a T. Hold this for 2 seconds (or more) and return to the start. That completes one rep. Go for desired reps. Stack feet or keep in parallel to hip distance.

MOUNTAIN CLIMBERS

Reps: 13 per side | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : Maintain a tall posture throughout the exercise and good stability through the abdominal complex. Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system
Movement : This exercise involves holding a straight arm plank (push up position) while performing alternating hip flexion. Start in a straight arm plank position - as shown. With a straight body line, step in towards the hands with one foot; the hips, knees and feet should all line up - as shown. Simultaneously switch feet position (the forward leg extends back and the extended leg comes forward). The idea is to progress this exercise so that it is done quickly. Continue this until for desired amount of reps or time.


AB WHEEL OUTS

Reps: 1 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : In kneeling upright position, hold handles on Ab Wheel.
Movement : In a controlled fashion, brace your abs and roll the Ab Wheel forward. Keep your abs strong and tight. Extend your arms in a forward position staying straight. Once you have reached desired distanced, draw back to starting position and repeat. Do not let low back take over!

SPIDERMAN CLIMBS

Reps: 19 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : Set yourself into a pushup position
Movement : While sustaining neutral spine, wrists under the shoulders. Reach one foot up to the outside of your same side hand. Try to flatten your foot as best you can. Pause, reach foot back to starting position in pushup, switch sides and repeat.


WINDSHIELD WIPER

Reps: 23 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : Lie on your back on the floor and raise your legs 90 degrees.
Movement : Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side. As you improve, bring your arms closer in to your body so they offer less stability. The longer the legs are the tougher the exercise will be. Adjust to your personal comfort level.

OVERHEAD DB SQUAT

Reps: 15 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : Stand as tall as you can with your feet spread slightly wider than shoulder width apart. Hold a dumbbell on each side and bring straight up over your shoulders. Your arms should be fully extended and palms facing out
Movement : Look straight ahead, and keep your torso as upright as possible for the entire exercise with your lower back slightly arched. Tighten your abs, bend your knees, and lower and push back your hips as far as you can into a squat position with your thighs almost parallel to the floor. Push through your heels to return to the starting position and repeat to complete the set.

RUN ON THE SPOT

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 18 secs

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Preparation : Stand in a ready position and go as hard as you can once moving.
Movement : Run on the spot, lifting knees above belly button Pump the arms – opposite arm (of lifted knee) forward

KETTLEBELL SWING

Reps: 11 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : Begin from a lowered squat position with both hands on the Kettlebell (KB) in between the legs. Pull the KB back toward the thighs by rocking the bodyweight into the heels and brace wrists against inner thighs.
Movement : Powerfully extend lower body to accelerate the bottom of the KB up and away. As it ascends, counterbalance the forward pull of the KB by shifting the bodyweight back. As it descends along the same pathway, absorb the KB with the entire body.

OVERHEAD DUMBBELL PRESSES

Reps: 15 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : Stand with your feet shoulder-width apart and your knees slightly bent. Hold a pair of dumbbells just outside your shoulders with your arms bent and palms facing each other.
Movement : Press both dumbbells up until the weights are overhead and your arms are straight. Pause, then lower the dumbbells under control back to the starting position.

UPRIGHT BARBELL ROW

Reps: 21 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation : Stand with feet shoulder-width apart, grasp bar at shoulder width or slightly wider (NOTE: Taking a narrow grip will increase internal rotation/protraction at the shoulder girdle, thereby increasing stress to the posterior cuff). Maintain neutral spine.
Movement : Keeping the wrists tucked towards the body, lift the barbell vertically to perform an upright row driving elbows towards the ceiling. Lower under control and repeat.

TRX 45° ROW

Reps: 20 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Position TRX system so that it is fully retracted.
  • Stand facing TRX system with 45° grip on handles (halfway between pronated and neutral).
  • Extend arms out in front of body at chest height.
  • Lean back and allow upper back to round forward slightly.
  • Keep entire body aligned.
Movement :
  • Begin motion by 'squeezing' shoulder blades together.
  • Pull chest to handles by drawing elbows out to side so 45° angle exists at shoulder. Pause at top of movement.
  • Keep body aligned throughout motion and wrists in neutral position.
  • Do not throw hips upward to assist exercise.
  • Lower slowly to 'start' position.


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