No BS, this workout will get you stronger and the catchy little conditioning portion will help ward off some extra pounds while you most likely consume some extra cals pre holidays.
As always, scale the load and/or volume accordingly along with progressions of movements if needed. Anyone can do this workout; the intention is to modify according to your abilities and fitness level. #zeroexcuses. If you’re not sure how ask in the comments section and we’ll be happy to help.
Warm up: 2 minutes of jumprope; 2 x 10 pass throughs, 5 push ups, 10 scap pulls, 10 good mornings, 10 squats
Linear progression 3 x 5 (up 5 to 10#)
Rookie 5 sets to find a heavy 3
Veteran 5 x 3 @75%
An important aspect of weight lifting — it’s not how much weight is on the bar that matters most but how you move the bar.
50 pull ups*
50 push ups**
50 sit ups
50 thrusters 45#/35#
*scales are jumping, banded or ring rows
**inclined with bar/box, bands
Don’t let the holiday pounds get ahold of you, fend some off with a little more intensity in your workouts. This was a good one!