Good Evening! It is almost Christmas which easily is the best time of year… I don’t think it’s humanly possible to be in a bad mood listening to Christmas music or seeing the festive lights. As Christmas is approaching, it is still important to get a good workout in! These jam-packed workouts are roughly 60 minutes each. Both are a cardio and strength circuit. The first workout can be completed in a gym OR at home! The second workout requires a treadmill.
Workout 1: SPRINTS & STRENGTH
This whole circuit took me roughly 55 minutes to complete. I took minimal breaks in-between sets to use my time most efficiently.
Complete the sprint set once and move onto the strength set. Repeat the strength set twice then repeat the entire workout again.
I completed the sprints on a treadmill (speed: 9.5, incline: 1.0), pausing to complete the other movement. To find a good speed to complete your sprints at, find a comfortable running pace and add 1.5 – 2.0 mph onto that pace.
For the strength set, anywhere that there is a * after the movement I added a dumbbell to add extra weight. You may choose not to add weight, and that is totally fine!
If you do not have access to a treadmill, you can still complete this workout AT HOME! Instead of doing a 1 or 2 minute sprint on the treadmill, you can substitute it for another exercise such as: burpees, jumping jacks, or high knees. If you substitute the sprints, do the other exercise for the same duration of time.
Workout 2: INTERVALS & ABS
This workout took me roughly 50 minutes. Again, I took minimal breaks to maximize my time and get it done as quick as possible.
I completed the treadmill intervals first and the ab circuit second. However, you can do either first. I included the pace at which I ran at, however modify faster or slower to your abilities. The first half of the intervals are meant to be sprints with an active recovery and the second half is meant to be a modified hill. I usually add a one minute walk recovery in-between the sprints and hills. REPEAT the interval section 2-3x.
After you have completed the interval section, move onto the ab section. REPEAT 3x. Again, I added a dumbbell to the exercises with a * for added weight. This is always optional.
After you have completed both the sections, end with the finisher. Completing 15 burpees, push-ups, and squat jumps, twice.
Disclaimer: I am NOT a certified personal trainer. Always check with your doctor before starting a new fitness routine. ALWAYS listen to your body.