The holiday season is upon us and that means splurging on some sweets and foods you may not eat regularly. Enjoying a piece of pie, a glass of wine or some potatoes will not ruin your progress, but if you do it continuously throughout November and December, you will gain weight.
If you are strategic with your eating and your training, you can enjoy the holiday season and not feel the added stress of trying to “diet.” One of the best ways to manage your overall calorie intake and your sugar levels is to have a strategic workout that will do a few things:
– Burn a lot of calories
– Create a metabolic effect so that your body continues to burn serious calories even after you’re done training
– Increase growth hormone production, which is valuable for fat loss and muscle development
It’s All About Tempo
This Holiday Depletion Workout can be done in the gym, your home or the hotel gym, as it does not require a lot of equipment. The tempo of this workout is a bit different. You will be using a slow tempo on the way down, holding the lowest position and then coming up with speed.
For example, when you see a “2-2-0” that means lower for 2 seconds, hold for 2 seconds, return to starting position quickly and then repeat.
The Holiday Depletion Workout
Circuit #1 – Lower Body Depletion. Perform 3 rounds of the following exercises. Rest 90 seconds between each set.
A1. DB Goblet Squat: 12 reps (2-2-0)
A2. DB Split Squat: 10 reps per side (2-2-0)
A3. Body Weight Squat: 20 reps (1-1-0)
A4. Rocking Plank: 30 reps (1-1-0) [From a plank position, rock forwards and backwards on your toes keep abs contracted.]
Circuit #2 – Upper Body Depletion. Perform 3 rounds of the following exercises. Rest 60 seconds between each set.
B1. DB Chest Press: 12 reps (2-2-0)
B2. Push-ups: 15 reps (regular tempo)
B3. Lying DB Skull Crusher or TRX Skull Crusher: 12 reps
Circuit #3 – Finisher. Perform 3 rounds of the following exercises.
C1. DB Romanian Dead Lift: 30 seconds of work followed by 30 seconds of rest
C2. Mountain Climbers: 30 seconds of work followed by 30 seconds of rest
C3. Jump Squat: 30 seconds of work followed by 30 seconds of rest
C4. Close Grip Push-ups: 30 seconds of work followed by 30 seconds of rest