Holiday Hell

It's the season for family, friends and an an over consumption of (usually) good food. Take a break from the stress off crowded department stores, endless lines and traffic, and get a GREAT BURN in with this one. Also included is a pretty good cool down and stretch to ready to take on the day.

Exercises

Set 1: 1 ronde

❤️ Maximaal (Zone 5)

Burpees

1 minuut

❤️ Krachtig (Zone 3)

Mountain Climbers

30 seconden

❤️ Maximaal (Zone 5)

Jumping Jacks

1 minuut

Big Forward Arm Circles

20 seconden

Big Reverse Arm Circles

20 seconden

Rest

30 seconden

Set 2: 2 rondes

Gewichten: Gemiddeld

Dumbbell Fly

1 minuut

Rest

20 seconden

Gewichten: Gemiddeld

Stability Ball Chest Press

1 minuut

Rest

20 seconden

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Man Makers

1 minuut

Rest

40 seconden

Set 3: 1 ronde

Drop Squats

1 minuut

Gewichten: Gemiddeld

Dumbbell Sumo Squats

1 minuut

Rest

10 seconden

Gewichten: Licht

Lateral Lunge and Shoulder Raise

1 minuut

Rest

30 seconden

Set 4: 1 ronde

Ball Leg Lifts

1 minuut

Ball Push-Ups

1 minuut

Gewichten: Gemiddeld

Ball Torso Rotations

1 minuut

Gewichten: Gemiddeld

Dumbbell Rear Lateral Raises

1 minuut

Gewichten: Gemiddeld

Dumbbell Push Press

1 minuut

Gewichten: Licht

Push-Up to Row to Burpee

1 minuut

Rest

30 seconden

Set 5: 1 ronde

Gewichten: Gemiddeld

Alternating Bicep Curls

1 minuut

Gewichten: Gemiddeld

Alternating Bent Over Rows

1 minuut

Rest

10 seconden

Gewichten: Gemiddeld

Left Concentrated Bicep Curls

30 seconden

Gewichten: Gemiddeld

Right Concentrated Bicep Curls

30 seconden

Rest

30 seconden

Set 6: 1 ronde

Ab Ball Raises

1 minuut

Ball Crunches

1 minuut

Bridge on Ball

1 minuut

Dumbbell Left Side Bends

30 seconden

Dumbbell Right Side Bends

30 seconden

Rest

30 seconden

Set 7: 1 ronde

Center Leg Stretch

1 minuut

Left Tricep Stretch

30 seconden

Right Tricep Stretch

30 seconden

Cow Face Pose with Left Leg Straight

1 minuut

Cow Face Pose with Right Leg Straight

1 minuut

Downward Facing Dog

1 minuut

Crescent Lunges

1 minuut

Beginner Left Warrior 2

1 minuut

Beginner Right Warrior 2

1 minuut

Chair Pose

30 seconden

Balancing Stick

30 seconden

Cat Cow

20 seconden

Corpse

1 minuut

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