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workouts

The Holiday Heart Starter

January 7, 2016 | 0 Comments
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The holidays are a time to let your hair down, relax and enjoy great food with good company.

But this doesn’t mean your fitness regime has to be completely thrown out the window. You have worked too HARD all year, creating the body you want!

Time to get your heart rate racing, muscles burning and sweat dripping with the Holiday Heart-Starter Workout!

This workout is perfect as a holiday and travel workout, as it takes only 30-minutes and requires no gym or equipment to perform, you can truly complete it anywhere and anytime!

Ok. Lets get to it, no time to waste the holidays are calling!

For this workout you will need:

  1. Team Massivejoes Training Towel
  2. Smart Phone Stopwatch or Wristwatch
  3. Pure & Refreshing Intra-Workout Supplement

Exercise 1: Alternating Jump Lunges & Push Ups

(0.00min – 10.00min)

Starting off the workout is a potent combination of alternating jump lunges paired with push ups, to fire up the legs and upper body. The total work time will be from 0.00min-10:00min, switching between each movement on alternating minutes. For each exercise perform a total of 45 seconds work and 15 seconds rest per minute.

To perform alternating jump lunges, begin in a split stance position with an upright torso and knees bent at a 90 degree angle. Keeping your front knee tracking in-line with your foot and begin to lower your rear knee towards the ground in a controlled lunge. Once the rear knee touches the ground, push explosively off the ground and switch the position of your legs whilst in mid air, before landing into the opposite lunge position. Make sure to avoid bending your torso forward and ensure you are trying to land as softly as possible.

For the push-ups ensure you keep your elbows close to the body and keep a strong midline by actively squeezing the glutes and abs throughout the entire movement. 

0.00 – 1.00min: Perform 45 seconds of alternating jump lunges, followed by 15 seconds rest

1.00 – 2.00min: Perform 45 seconds of push-ups, followed by 15 seconds rest

2.00 – 3.00min: Perform 45 seconds of alternating jump lunges, followed by 15 seconds rest

3.00 – 4.00min: Perform 45 seconds of push-ups, followed by 15 seconds rest*

* Continue to switch each exercise, on alternating minutes until the 10:00-minute mark

Exercise 2: Single Leg Hip Raises & Max Height Burpees

(10.00min – 20.00min)

Position yourself for the single leg hip raise by lying on your back with knees bent and feet hip-width apart. Keep one heel flat against the ground whilst lifting the other leg off the ground and completely straightening it. Begin the movement by bracing your abdominals and pressing your heel into the ground, then actively squeeze your glutes and thrust your hips upward until reaching full hip extension. Completel the movement by controlling yourself back to the ground, repeat for 10 reps on each leg (20 total).

On the alternating minutes you will perform one of the most simple but brutal full-body movements in the book… The DREADED burpee. To perform the burpee, begin standing upright with feet hip width apart and quickly lower into a squat position whilst placing your hands on the floor in front of you.

Next kick your legs backwards so you’re now in a push-up position on the floor, then reverse the movement by explosively pressing your chest off the ground and thrusting your feet forward back into a crouched squat position. Complete the movement by jumping explosively for maximum height with arms overhead. Each minute perform 10 max height burpees, resting the remaining time of each minute.  

10.00 – 11.00min: Perform 20 single leg hip raises (10 each leg), rest remainder of time

11.00 – 12.00min: Perform 10 max height burpees, rest remainder of time

12.00 – 13.00min: Perform 20 single leg hip raises (10 each leg), rest remainder of time

13.00 -14.00min: Perform 10 max height burpees, rest remainder of time

* Continue to switch each exercise, on alternating minutes until the 20:00-minute mark

Exercise 3: 3-Position Air Squat & Prone Hold/Abdominal Plank

(20.00min – 30.00min)

Ok time for the final PUSH! At the 20:00 minute mark you will perform a total of 30 air squats, broken down into 3 variations. First begin with a squat stance that is much wider than you would typically use and perform 10 reps here, then move your stance closer to where you would normally squat and perform 10 reps. Finally take an even narrower stance to emphasise the quads and perform a final 10 reps, rest the remainder of the minute. Key points to remember include  keeping your weight on your heels, maintaining an upright torso and ensure the knees track in-line with the toes.

Following the squats on each alternate minute you will perform a 40 second abdominal plank, followed by 20 seconds rest. To perform the abdominal plank simply lay on the ground by resting your weight on your forearms and the toes of your feet and engaging your core by ‘sucking’ your belly button towards your spine. Maintain a straight line from shoulders to ankles for a total of 40 seconds.   

20.00 – 21.00min: Perform 30 squats (10 per position), rest remainder of time

21.00 – 22.00min: Perform 40 seconds abdominal plank, followed by 20 seconds rest

22.00 – 23.00min: Perform 30 squats (10 per position), rest remainder of time

23.00 -24.00min: Perform 40 seconds abdominal plank, followed by 20 seconds rest

* Continue to switch each exercise, on alternating minutes until the 30:00-minute mark

There you have it!

This killer holiday and travel workout will raise your metabolism and have you burning plenty of calories over the holiday season!

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