The 6th day of The Damien Roche Christmas Workouts has a very festive and fun finisher.
Before the finisher however, you have to get through another Superset workout, pairing up exercises and hitting them 3 times in fast succession with very little rest. This ramps up the metabolism and if you push yourself, there is a lot of potential for a post workout calorie burn for a long time after you stop exercising.
Exercise A: Russian Twist V Exercise B: Jump Jack
Exercise A Mountain Climbers V Exercise B: Zero Squat Jumps
Exercise A: Bird dog, Left Leg ( single leg deadlift) V Exercise B: Ladder Climbers
Exercise A: Bird dog, Right Leg V Exercise B: Fore Arm Plank
WHAT DO I DO ?
Perform each pair of exercises 3 times before moving on to the next pair.
Do not break between each exercise but do take a 15sec break between each pair, before repeating them.
Exercise A for 40 sec
Exercise B for 40 Sec
Rest for 15 sec
Repeat this pair 3 times
Rest 1 full minute, to 90 sec
Move on to next pair of exercises and repeat.
Play the song below and jog on the spot. When you hear the words listed below perform the corresponding exercise, and quickly resume jogging on the spot.
It can get tough but there is a long period in the middle to recover so stay in the game and don't get frustrated. Its for fun after all =)
Replace Jogging with Plank.
Do both, but please be aware that this may cause you to like this song a little less next time you hear it on the radio.
Santa = Pushup
Rudolph = Burpee
Reindeer = Squat, jump
Christmas = 3 x Jump Jacks.
Remember to get back to jogging or plank as fast as possible.
You know your body better than anyone. Warm up well and specific to the movements involved in this workout. Cool down and stretch appropiately too.
Enjoy. Share with us how you felt and how great you did. What was your least favorite?
What pair of exercises would you choose to put together? Let us know in the comments below.
Send this workout to someone you think would love it, and bookmark it for future use in case you cant get to the gym on a certain day.
Listen to your own body and challenge yourself.
Description of new exercises:
Sit down on floor, elevate feet a couple inches off the floor and hold this position. This is the work part. The next part is the add on. Do not do the add on if the first part is not solid, The add on to the V-Sit is to reach left hand across and try to tip floor beside the right hip and then repeat on the other side. Holding goot form and a solid core, to protect your lower back, try to get as many pairs in as you can.
Zero Squat Jump
Possibly the toughest exercise here today if done fast and with power. Squat down as if you are going to leap in to the air as high as possible. Launch up explosively and reach high in to the air but keep the tips of your sneaker toes remaining on the floor. Add speed and power as you dial in the movement. It should be difficult to have your remain on the floor, as you are going so fast and with such power. A zero impact way of really shooting up your heart rate.
Stand tall with feet close together. Slowly bend over keeping a straight line from your head through your back, knee and foot. So as you stand on one foot the other foot swings slowly back and up as your shoulder drops forward and down. Both shoulder and knee move at the same time, keeping that staright line. This is a core and stabilizer exercise, used for improving balance and fall prevention. Quality and control is the key. Begin with a small range of movement and increase the ROM that you can hold well each time. Speed here will only reduce the training effect so keep it slow. Returning to the starting point should be as controlled and slow too. Do noyt allow foot to just drop, and do keep the knee, hip and shoulder in line throughout the exercise.