The seventh day of The Damien Roche Christmas Workouts looks like this, a three part workout.
1) 30 Jump Jacks
2) 25 Squat Hold, Punches (pairs)
3) 20 Plank Jacks
4) 15 Alternating Lunges (pairs)
5) 10 Push Ups
6) 5 Burpees
7) 10 Squat Jumps
8) 15 Bicycle crunch (pairs)
9) 20 High Knee running ( pairs )
10) 25 Squats
11) 30 Mountain Climber (Pairs)
5 Push Ups
for 5 minutes.
Repeat Part 2, only beat your time.
WHAT DO I DO ?
After your warm up and stretching, start a timer and race through these exercises.
As soon as you finish your last rep of the 2nd round stop the timer and record your result.
Rest as needed but do not stop the clock until you are finished. Your result will include any rest time taken.
Take 2 min active recovery/rest before starting part 2.
Part 2 : Set your timer for 5 minutes. You aim is to repeat 5 of each exercise in sequence and repeat as often as possible in the 5 mins.
Note your round and the exercise rep you finished on when the time runs out, as you can use this as a mark of your current fitness. Repeat in 4 - 6 weeks and crush this today's result.
Take 2 min active recovery.
Repeat Part 1 again, with the goal of matching or beating the 1st time.
Record your time.
Post your times in comments below, add some of your own photos or screen shots if you like.
DESCRIPTION OF NEW EXERCISES:
Squat Hold, punches
Hold a seated position, as low as you can, while keeping feet planted flat. Aim to get thighs at least level with floor. Once in position, quickly reach in front as far as possible with one hand. Do not lock your elbow. Always stop just short of a full elbow lock. Quickly pull your elbow back while you send out your other hand. Repeat , as fast as possible until your reps are done. A pair is one rep. If you have trouble holding a controlled squat, do a wall squat. ( sit against a wall, bank flat against it, hips a little higher then knees, knees directly over heels, feet planted flat and about shoulder width apart)
Bicycle crunch (pairs)
Lie on your back, finger tips touch temples, pull left knee in towards chest while sending right foot out long and about 6" from the floor, roll right shoulder off the floor towards your left knee, then slowly switch sides, rolling both shoulders flat to the floor before raising the left shoulder to meet the right knee. That's one pair.