Minutes To Christmas
This workout is a set of repeating minutes. Start your timer for 10minutes and begin exercise 1A for the indicated reps. When finished, move onto exercise 1B for the remainder of the minute. At the start of the next minute perform exercise 1A again for the indicated reps, then move onto 1B for the remainder of the minute. Continue this pattern for the entire 10minute interval. Then move to set 2 and complete the same pattern, but for 8minutes this time. Exercise A for the indicated reps and then exercise B for the remainder of the minute. Follow this format through the entire workout. Each set of the workout will be 2 minutes less in time than the set before. 10min on set number 1, set 2 is 8min, set 3 is 6min, set 4 is 4min, and 2min on the last set.
On The Minute Sets- 10′, 8′, 6′, 4′, 2′
10min A- split squat jump (5each)
10min B- high knee skip in place
8min A- kettle swing (10)
8min B- mountain climber
6min A- high plank fly (6each)
6min B- jumping jack
4min A- push press (12)
4min B- burpee DB curl
2min A- bicycle crunch (15each)
2min B- plank
10min: 1A- 5reps ea
SPLIT SQUAT JUMP
From a lunge position jump in the air repeatedly.
HIGH KNEE SKIP IN PLACE
Skip high in place.
8min: 2A- 10reps
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
Keep back flat in a high plank position. Alternating high knees.
6min: 3A- 6reps ea
HIGH PLANK FLY
Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.
Your high school gym class favorite.
4min: 4A- 12reps
Use your legs to help your arms push your weights overhead in one movement.
BURPEE & DB CURL
Perform a burpee holding onto weights, curl the weights at the top of the burpee
2min: 5A- 15reps ea
Rotate opposite shoulder and elbow toward opposite knee.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.