The Christmas workout

HIIT circuit fitness

Our boring Gym routine is not what’s on our minds as we approach Christmas and end of years holidays. Most of us are too focused on barbecues, family get togethers and doing the Christmas shopping. 

But it’s essential to keep your fitness regime on track and get your heat rate pumping. HIIT circuit exercises are a fun and quick way to get an amazing workout and with the right exercises these can be done anywhere. 

Christmas Workout 

For this particular workout you will go through 12 sets of exercises in one circuit, and at each set add a new exercise as well as doing the ones from the previous sets. All you need is a mat, a medicine ball or dumbbells, pull-up bar (something to pull yourself up with), and a timer.

Take at least 30-60 seconds rest between each set depending on your fitness level.

1st Set:

  • 1 30-second plank

2nd Set:

  • 2 pullups
  • 1 30-second plank

3rd Set:

  • 3 20-second wall sits
  • 2 pullups
  • 1 30-second plank

4th Set:

  • 4 Burpees
  • 3 20-second wall sits
  • 2 pullups
  • 1 30-second plank

5th Set:

  • 5 push-ups
  • 4 Burpees
  • 3 20-second wall sits
  • 2 pullups
  • 1 30-second plank

6th Set:

  • 6 triceps dips
  • 5 push-ups
  • 4 Burpees
  • 3 20-second wall sits
  • 2 pullups
  • 1 30-second plank

7th Set:

  • 7 hip bridges
  • 6 triceps dips
  • 5 push-ups
  • 4 Burpees
  • 3 20-second wall sits
  • 2 pullups
  • 1 30-second plank

8th Set:

  • 8 squats
  • 7 hip bridges
  • 6 triceps dips
  • 5 push-ups
  • 4 Burpees
  • 3 20-second wall sits
  • 2 pullups
  • 1 30-second plank

9th Set:

  • 9 shoulder presses
  • 8 squats
  • 7 hip bridges
  • 6 triceps dips
  • 5 push-ups
  • 4 Burpees
  • 3 20-second wall sits
  • 2 pullups
  • 1 30-second plank

10th Set:

  • 10 reverse lunges (each leg)
  • 9 shoulder presses
  • 8 squats
  • 7 hip bridges
  • 6 triceps dips
  • 5 push-ups
  • 4 Burpees
  • 3 20-second wall sits
  • 2 pullups
  • 1 30-second plank

11th Set:

  • 11 Medicine ball (or dumbbell) wood chops (each side)
  • 10 reverse lunges (each leg)
  • 9 shoulder presses
  • 8 squats
  • 7 hip bridges
  • 6 triceps dips
  • 5 push-ups
  • 4 Burpees
  • 3 20-second wall sits
  • 2 pullups
  • 1 30-second plank

12th Set:

  • 12 bent-over rows
  • 11 Medicine ball (or dumbbell) wood chops (each side)
  • 10 reverse lunges (each leg)
  • 9 shoulder presses
  • 8 squats
  • 7 hip bridges
  • 6 triceps dips
  • 5 push-ups
  • 4 Burpees
  • 3 20-second wall sits
  • 2 pullups
  • 1 30-second plank

If you aren’t completely spent by the end of this circuit well done!!! You are welcome to do it again. 

myDr
Author: myDr

YOU MAY ALSO LIKE

Leave a Reply

Subscribe to the myDr Newsletter

Get notified about trending articles