Christmas Workouts.

 Here are some workouts you could try while we're closed (Back Jan 3rd)

Christmas 2023 workout suggestions

Workout 1

Warm Up

·       Rotations to warm up joints – arms, hips, legs, knees & ankles

·       Jog 40m

·       10 Jumping Jacks

·       5 Burpees

·       10 Squats

·       10 Lunges

 

Glute Bridges

·       4 sets of 15

·       Laying on ground face up

·       Heels on a box or bench or feet flat on floor about a foot from your butt.

·       Press up through your feet lifting hips to make a straight line from knees to shoulders

 

5 Rounds

·       Run 400m

·       25 Squats

·       20 Step Ups or Lunges

·       15 Push Ups

 

Stretch

·       Hamstrings & quads

·       Glutes – cross one ankle over the other leg & press the crossed ley away

·       Shoulder rotations

·       Calf stretch -  drop heels or raise toed & lean forward

·       Hip Flexors – lunge to kneeling & press hips forward

 

Workout 2

Warm Up

·       Ankle & knee rotations

·       Arm rotations (warm up the shoulder joints)

·       Jog 200m

·       Side step

3 Rounds (in own time – it’s a warm up)

·       10 Squats

·       10 Push Ups

·       10 Jumping jacks

2 sets of 5 DB clean & jerks (sub Squat jumps if no DB’s)

 

Annie (mod)

50-40-30-20-10

·       Jumping Jacks

·       Twists – using a DB, KB or any weight or just twist with torso. Sit on ground, knees slightly bent, leaning back a little & lift the weight from side to side touching the ground each side. Each time across the body is one rep.

Rest

Isabel (mod)

30 DB Snatches (each arm)

·       Snatch – take the DB from ground to overhead in one continuous movement. Drive up hard with legs & hips to get momentum

·       Touch & go, complete all 30 on one side unbroken before changing arms.

 

Stretch

·       Shoulders

·       Legs – hamstring & quads

·       Hip flexors – lunge forward with one knee on ground pressing the hips forward & under, both sides.

·       Whatever else you need

·       Hold each stretch for 2 sets of 30 seconds

 

Workout 3

Warm Up

·       Rotate, ankles, knees & hips x 10 each direction

·       Jogging

·       Jogging, high knees, heels to butt

·       10 Lunges

·       10 Good mornings – hands on ears & hinge at waist keeping your back straight & stand

3 Rounds in your own time (warm up)

·       8 Squats

·       8 Push Ups

·       8 Sit Ups

 

 

WOD (Workout of the Day)

·       Squats – 50-40-30-20-10

·       Push Ups – 25-20-15-10-5

·       Run 400m between sets (squats, push ups, run)

·       50 Squats, 25 Push Ups, Run etc.

 

Stretch

·       Quad stretch x 3 each leg – standing or laying on side, heels to butt stretching down the front of your leg

·       Hamstring x 3 each leg – seated & reach down leg to touch toes or near

·       Glutes 3 x each side – seated or lying on back, cross one ankle over your thigh and press the knee away from body. You should feel a stretch around where a back pocket would be

 

Workout 4

Warm Up

·       Ankle, knee & hip rotations

·       Leg swings

·       Shoulder rotations (rotate arms)

·       10 Lunges alternating legs

·       Samson Stretch, hold for 10secs, 5 times each leg, alternating – lunge down to one knee & push hips forward stretching down front of leg.

·       3 Inchworms

3 Rounds

·       10 Squats

·       10 Push Ups

·       10 Sit Ups

Jog 200m

 

Pause Squats

·       5 sets of 10

·       Squat as low as you can go slooowly, well.

·       Pause at the bottom for 3 seconds & rise slowly

·       Add weight if possible

·       Rest 1 minute between sets

 

Glute Bridges

·       5 sets of 12

·       Feet on floor, chair, bench, anything

 

Renegade rows

·       5 sets of 8 reps each arm

·       Hands & feet or knees on the floor in a plank position, arms extended

·       Brace through the middle & lift a DB to your chest with one arm, alternating arms

 

 

3 Rounds

·       20 DB Presses (10 each arm), press overhead any way (strict, push or jerk)

·       20 DB Overhead Lunges – hold DB overhead, arm extended, 10 each arm

·       Run 200m

 

Stretch

·       Quads, hamstrings

·       Samson stretch – 3 x 20 secs

·       Shoulders

 

Workout 5

Warm Up

·       Hip, knee & ankle & shoulder rotations

·       Jogging on spot 1 minute

·       High knees & heels to butt

·       4 Inchworms – bend down keeping legs as straight as possible, walk hands out to a plank & do a push ups then reverse to standing

·       10 Squats

·       10 Push Ups

·       10 Sit ups

·       10 Jumping Jacks

·       3 Burpees

·        

Good Mornings

·       5 sets of 10

·       Back straight, hinge at waist & bend over no more than 90 degrees

·       Add weight if possible

 

AMRAP 15 Mins (as many rounds as possible)

·       8 Push Press (DB) – shoulder to overhead

·       10 Sit Ups

·       12 DB or KB Swings

 

Stretch

·       Shoulders – arms wide & squeeze shoulder blades

·       Hug yourself & squeeze

·       Shoulder rotations both directions

·       Cat stretch – hands & knees on ground stretching back up & down

·       On back & ball up squeezing knees to chest & rock gently to release the back

·       Hamstring – sitting & reach down legs to stretch

 

Workout 6

Warm Up

·       Jog

·       Side step, grapevine

·       10 Lunges fwd, 10 reverse

·       Samson stretch

·       Shoulder rotations

·       Hollow hold 3 x 30 seconds

 

AMRAP 20 mins

·       20 walking lunges

·       8 Burpees

·       20 Reverse lunges

·       8 Sit Ups

 

Stretch

·       Quads & hamstrings

·       Hip flexors – kneeling lungs & push hips forward

·       Shoulders

·       Arm rotations

Christmas Break

We are taking a break over Christmas.

The gym will be closed from Saturday 23rd December to Tuesday 2nd January.

Normal hours will resume on Wednesday 3rd January

Merry Christmas & Happy New Year.

Friday 22nd December 2023

 

Open 20.2

AMRAP 20mins

• ·       4 DB Thrusters (20/10)
• ·       6 Toes to Bar
• ·       24 Double Unders

Thursday 21st December 2023

 

Sumo Deadlifts

• ·       4-4-4-4-4

Ingrid

10 Rounds

• ·       3 Snatches (60/40)
• ·       3 Burpees over Bar

Wednesday 20th December 2023

 

Candy

5 Rounds

• ·       20 Pull Ups
• ·       40 Push Ups
• ·       60 Squats

Tuesday 19th December 2023

 

The Bear Complex

5 Rounds

1 Round consists of 7 unbroken sets:

·         Power Clean

·         Front Squat

·         Push Press

·         Back Squat

·         Push Press

The bar must not rest on the ground during the 7 rep set. Rest as required between sets. Increase weight each set if possible.

Monday 18th December 2023

 

Weighted or Strict Pull Ups

• ·       4 x 4

Weighted or Strict Dips

• ·       4 x 4

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings (24/16)
• ·       12 Pull Ups

Saturday 16th December 2023

 

Saturday 16/12/2023

It’s a mystery

Everyone gets to suggest an exercise & we’ll make up a workout.

Friday 15th December 2023

 

Windmills (KB or DB)

• ·       5 each side

5 Rounds

• ·       10 Russian KB Swings (24/16)
• ·       10 Toes to Bar
• ·       10 Goblet Squats

Rest

10-8-6-4-2

• ·       Devils Presses (15/10)
• ·       DB Thrusters

Thursday 14th December 2023

 

Linda (not for time)

10-9-8-7-6-5-4-3-2-1

• ·       Deadlift (1 ½ bodyweight)
• ·       Bench Press (bodyweight)
• ·       Clean (3/4 bodyweight)

Wednesday 13th December 2023

 

Sumo Deadlifts

• ·       5 x 5 reps

AMRAP 14mins

• ·       10 Dips
• ·       10 Overhead Lunges
• ·       10 Burpees
• ·       Driveway sprint

Tuesday 12th December 2023

 

Turkish get Ups

• ·       4 each side

Seated DB Press

•   5 x 8 reps

Isabel

• ·       30 Snatches for time (60/40)