We’ve crested the hills of the holiday season, and it’s all downhill from now until the other side of Christmas. Halloween means we eat our candy-wrapped desserts first, then the great & mighty feast of Thanksgiving leads to the constant picking & snacking of Hanukkah, Christmas, Kwanzaa, and the never ending night cap of New Year’s Eve. Where does it all go, we wonder, but we don’t need magazines or online articles to know. Like Santa, we just know. We always know.
Our preferred method of fighting the holiday sludge is culinary abstinence. Not very likely for most of us, but certainly preferred. If you don’t eat it, it doesn’t stick, and if it doesn’t stick, our waistlines don’t expand in contra-proportion to our rapidly thinning wallets. Merry, jolly & bright?
We also know that we can’t outwork a bad diet, but initiating the discipline of a solid holiday workout plan helps our plight on a number of levels. Firstly & foremostly, a good workout plan keeps our minds & hearts in the game, and likely causes us to think twice at the buffet table. Do I really want to trash my gains with that? Secondly & no less importantly, a solid, easy-to-follow workout plan at least helps with some of the extra calories . . . but we need clear thinking in the realm of firstly & foremostly to help us with secondly & no less importantly.
Any good workout plan is based on tried & pursued methods. The following workout follows this enduring philosophy. The exercises will look familiar, but the originality lies in your skill-set, your level of fitness, what you are able to do with the following circuit.
Pick a weight that is easily manageable, which is a way to say comfortably light while still keeping some integrity in the gym or your garage. As an example, we will use 95lbs. That is two 25lb plates on a standard 45lb bar. This circuit will be performed for five sets with enough rest to perform 10 Crunches of 10 Rope Tucks in between. Start lighter than you’d like, because even with light weights, the cumulative effect of these five sets of circuits will be felt immediately.
5 reps of Deadlifts
5 reps of Hang Cleans
5 reps of Front Squats
5 reps of Overhead Presses
5 reps of Bent Over Rows
Perform one set of all the above, knockout 10 Crunches or Rope Tucks, then step right back into your second set. Repeat through five. If at any time you have to break up the circuit, for any reason, don’t feel bad about it. Break up the circuit as needed, and perform extra lower rep sets at the tail end. Consider it a bonus for knowing & recognizing your limitations.
For example, if you get through three sets unbroken, but find yourself unable to do the Overhead Presses immediately after your Front Squats in the 4th set, your bonus number is 2, as in you will add 5lbs per side and do two additional sets of:
2 reps of Deadlifts
2 reps of Hang Cleans
2 reps of Front Squats
2 reps of Overhead Presses
2 reps of Bent Over Rows
Complete this circuit twice per week through the holidays, and first work towards getting through all five sets unbroken. Once you have achieved that goal, work on adding an extra rep until you can complete 5 unbroken sets of 10. Thereafter, you can safely increase the weight on the bar as an added challenge.
If you follow through with this award-winning program, as well as limit your trips to the holiday buffet tables, you can sleep in a few extra hours on New Year’s Day while everyone else is scrambling around making New Year’s Resolutions. Greet 2015 with a fitter body and a steely focused discipline, and do the Holiday Fat-Busting Workout Plan.