Workout Routines

The 5-day holiday workout schedule

Put the extra calories to good for gains you can see and feel.

The 5-day holiday workout schedule
Duration 30
Exercises 20
Equipment Yes

For all the time it takes you to go through the basics of building lean muscle mass, just a week or two of high-stress coupled with mindless snacking, partying, and back-to-back-to-back binge dinners can do some serious damage—and quick. You know what it's like. With every passing day and awkward office holiday party, the lines that define your abs slowly smooth out into a belly. The best way to combat the holiday bloat is to keep your game up—no matter how much, or little, time you have. Feel free to dabble in the finger food, but accept the fact that you'll inevitably gain fat unless you've got a counter attack.

HOW IT WORKS

The good thing is: the workouts are only about 30 minutes. The bad thing is: those 30 minutes are going to be spent kicking the hell out of every extra calorie you laid your hands on. Because you're most likely tight on time, the plan is built around big lifts, extremely low (or no) rest periods, and bodyweight exercises. The big lifts like your squats, deads, and presses, will use up the most amount of calories. Structuring them with very short (or no) rest periods will bump up the intensity even further. And the bodyweight circuits are quick, effective ways torch calories and ignite your metabolism without needing to schlup (or rush) it to the gym. All five workouts should take approximately 30 minutes each.

DIRECTIONS

Hit the gym every other day for the big lift workouts. In between gym-days use the bodyweight circuits to keep your metabolism in overdrive mode. For example: Monday, Wednesday, Friday in the gym and Tuesday and Thursday from home. To further increase the intensity of these workouts you may completely remove the rest periods.

Day 1

Exercise 1

Trap-Bar Deadlift You'll need: Trap Bar How to
Trap-Bar Deadlift thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 2

Bentover Dumbbell Row You'll need: Dumbbells How to
Bentover Dumbbell Row thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 3

Push Press You'll need: Barbell How to
Push Press thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 4

Weighted Pullup You'll need: Pullup Bar How to
Weighted Pullup thumbnail
5 sets
5-10 reps
0-30 sec rest

Day 2

Exercise 1

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 2

Close-Grip Pushup You'll need: Medicine Ball How to
Close-Grip Pushup  thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 3

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 4

Hand Crawl
exercise image placeholder
5 sets
10 reps
0-30 sec rest

Day 3

Exercise 1

Front Squat You'll need: Barbell How to
Front Squat thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 2

Chest Press How to
Chest Press thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 3

Dip You'll need: Dip Station How to
Dips thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 4

Side Lunge How to
Side Lunge thumbnail
5 sets
10 reps
0-30 sec rest

Day 4

Exercise 1

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 2

Kettlebell Clean You'll need: Kettlebells How to
Kettlebell clean thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 3

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 4

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
5 sets
10 reps
0-30 sec rest

Day 5

Exercise 1

Squat You'll need: Squat Rack How to
Squat thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 2

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 3

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
5 sets
10 reps
0-30 sec rest

Exercise 4

Dumbbell Front Squat You'll need: Dumbbells How to
Dumbbell Front Squat thumbnail
5 sets
10 reps
0-30 sec rest
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