All I want for Christmas is… A new exercise! As Christmas approaches, the advent calendar comences and the festivities start growing inside us all; lights, snow and get togethers. But what about your training, how will you program your workouts whilst trying to balance all of the Christmas responsibilities this month? Fortunately, Focus Fitness UK have compiled 25 exercises for you to incorporate into your workouts each day of the month, like an advent calender filled with exhilerating exercises but without the chocolate. Do you want to end the year of 2017 strong? Well then lets get it:
December 1st
Name of exercise: Kettlebell snatch
Muscle(s) worked: shoulders, trapezius, quadriceps, hamstrings and core.
December 2nd
Name of exercise: Resistance band rows
*Explanation: Attach a resistance band around a sturdy pole and sit on the floor in a seated row position and pull the band using both hands towards the chest holding for a count of three.
Muscle(s) worked: latissimus dorsi, rhomboids and trapezius.
December 3rd
Name of exercise: Seated box jumps
Muscle(s) worked: quadriceps, hamstrings, gluteus maximus and core.
December 4th
Name of exercise: Push ups onto platform
*Explanation: Place a platform either side of your hands in push up position and press up from the floor onto a platform using the force generated in your chest and arms. Increase the Height of the platforms to increase difficulty.
Muscle(s) worked: pectorals and triceps.
December 3rd
Name of exercise: Diamond push ups
Muscle(s) worked: pectorals and triceps.
December 4th
Name of exercise: Dumbbell floor press
*Explanation: lying prone, press one dumbbell up to the sky for a set amount of reps and switch.
Muscle(s) worked: pectorals and triceps.
December 5th
Name of exercise: Knee tucks with medicine ball
Muscle(s) worked: core.
December 6th
Name of exercise: Skipping
Muscle(s) worked: full body.
December 7th
Name of exercise: Bench press with resitance band
Muscle(s) worked: pectorals, triceps and core.
December 8th
Name of exercise: Side plank hip thrusts
Muscle(s) worked: serratus and core.
December 9th
Name of exercise: Plank with oblique twists
Muscle(s) worked: serratus and core.
December 10th
Name of exercise: Barbell back squat jumps
Muscle(s) worked: quadriceps, hamstrings, gluteus maximus, gastrocnemius and core.
December 11th
Name of exercise: Shoulder plate twists
Muscle(s) worked: shoulders and core.
December 12th
Name of exercise: Barbell russian twists
*Explanation: Attach one end of a barbell to a T-bar bracket or use a corner. Facing towards the corner with arms straight and holding the unattached end of the bar, rotate side to side for reps.
Muscle(s) worked: shoulders and core.
December 13th
Name of exercise: Kettlebell front squat
Muscle(s) worked: quadriceps, hamstrings, gluteus maximus and core.
December 14th
Name of exercise: Dumbbell pullover
Muscle(s) worked: chest.
December 15th
Name of exercise: TRX mountain climbers
Muscle(s) worked: predominantly core.
December 16th
Name of exercise: TRX rows
Muscle(s) worked: latissimus dorsi, rhomboids and trapezius.
December 17th
Name of exercise: TRX split squats
Muscle(s) worked: quadriceps and gluteus maximus.
December 18th
Name of exercise: Dumbbell skull crushers
Muscle(s) worked: triceps.
December 19th
Name of exercise: Bicep curl 21s
*Explanation: Hold the bar shoulder width apart and curl 90 degrees up (lower range of the motion) for 7 reps, then curl from mid point to the top point of the movement 90 degrees for 7 reps (upper range of motion) and finally perform 7 reps regular reps (full rage of motion) for a total of 21 reps without rest.
Muscle(s) worked: biceps.
December 20th
Name of exercise: Single leg shoulder press on balance board
Muscle(s) worked: core, shoulders and quadriceps.
December 21st
Name of exercise: Dumbbell kickbacks
*Explanation: leaning forward with the hips bent at 90 degres, knees slightly bent, back straight and elbows bent at 90 degrees holding a dumbbell in each hand; extend your arms back until they are straight squeezing the triceps at the top of the movement.
Muscle(s) worked: triceps.
December 22nd
Name of exercise: Inside leg raises
Muscle(s) worked: adductors.
December 23rd
Name of exercise: Squat pulse
Muscle(s) worked: quadriceps, hamstrings, gluteus maximus and core.
December 24th
Name of exercise: Pistol squats
Muscle(s) worked: quadriceps, hamstrings, gluteus maximus and core.
December 25th Happy Christmas!
Name of exercise: Rest day!
Muscle(s) worked: mind.
Merry Christmas from Focus Fitness UK!
Written by Daniyal Siddiqui.