Workout Routines

December Bulk Fest

A 4-week plan to keep you building muscle through the holidays.

by

Low Intensity Cardio/Abs Workout (do first thing in the morning on an empty stomach)

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2

Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Rest

A.

Treadmill Incline Walk

30-45 min

30-45 min

30-45 min

30-45 min

(N/A)

B1.

Elbow Plank on Ball (“Stir the Pot”)

3x60-sec

3x60-sec

3x60-sec

3x60-sec

(zero)

B2.

Reverse Crunch

3x15

3x15

3x15

3x15

(zero)

B3.

Hanging Leg Raises

3x12

3x12

3x12

3x12

(60-sec)

C1.

Ab Roll Out

3x15

3x15

3x15

3x15

(zero)

C2.

Farmer’s Walk

3xAFAP*

3xAFAP*

3xAFAP*

3xAFAP*

(zero)

C3.

Kneeling Rope Crunches

3x12

3x12

3x12

3x12

(60-sec)

Jon-Erik Kawamoto, CSCS, CEP, is a Personal Trainer, Strength Coach and Fitness Writer out of St. John's, Newfoundland, Canada. He contributes regularly to many major health and fitness magazines and websites and is currently in the middle of a master’s in exercise physiology at Memorial University. Check out more of his work at www.JKConditioning.com and follow him on Twitter at @JKConditioning.

 

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