It’s time for another installment in the holiday workout series. Consider the “Twelve Days of Christmas” workout my gift to you. Make sure you’re ready though. It’s tougher than Aunt Betty’s fruitcake.
Here’s how it works:
It’s a little different from the song. For this workout you’ll be going in reverse order from the song. Normally, you’d start at the first day, the small number, and go to the last day, the big number. For this workout, you’ll start with the twelfth day and go down from there.
For example, you’ll start with twelve repetitions of the first exercise. Then, you’ll go for twelve of the first exercise again, eleven of the second. Start over with 12 reps of the first exercise, 11 of the second, and 10 of the third. Keep repeating just like that until you’ve done all twelve exercises.
As if the Twelve Days of Christmas Workout isn’t challenging enough, you’ll be doing this workout with as little rest as possible and time yourself. When you’re done you will have completed 650 total reps.
Now it’s your turn. You’ll find a list of the exercises below along with a video demonstration. I completed the series in 50 minutes. Let me know your time.
The core. That’s where it all begins. All movement begins at the core. If you’re looking to improve your daily function, your endurance, your strength, your athletic performance, train the core and you’ll make incredible gains.
There are misconceptions about the core, so let’s take a minute to straighten that out first. Many people hear “core” and immediately think of their abs. While the abs are part of the core, there’s more. The core is defined as the lumbo-pelvic hip complex and the muscles that attach to it. It’s the rectus and transversus abdominis, obliques, hip flexors, hamstrings, glutes, spinal erectors, and latissimus dorsi. It’s basically the torso with exception of the extremities. Get a strong core and you’ll be able to do more.
There are many ways to train the core, but few are as efficient, as fun, as unique, and as portable as the TRX Suspension Trainer. Fitness Anywhere is always issuing new challenges to their followers, so I thought I’d put together my own challenge. I’m calling it the Core 500.
The workout is simple in terms of the number of exercises and the complexity of those exercises. There are just five exercises in this complex designed to challenge your anterior and posterior chain and engage your core throughout the workout. You’ll do all of the reps for each exercise before moving on to the next exercise. Your goal is to do the prescribed number of reps in as few sets as possible.
100 Atomic Push Ups
100 Low Rows (deep angle with feet under the anchor point)
100 TRX Chest Presses (feet under the anchor point)
100 TRX Power Pulls (50 per side)
100 TRX Rollouts
Here’s a video demonstrating the exercises in this TRX workout.
Time yourself and leave a comment below to let me know how much time it takes you to complete the workout. If you don’t have a TRX of your own yet, get one here.
Ever wonder why there are all those mirrors in fitness centers? I’m asked that question often. Some might think it’s so you can check out the guns after your fifteenth set of bicep curls. They’re really there to check your form. Making sure you’re performing an exercise with correct form both helps stay safe and makes sure you get the greatest benefit from the exercise.
Back to the first one though. The guns. The pecs. They’re the first things people see when you’re coming at them. So, most people focus their attention on them at the expense of the other muscles that can really help these muscles grow.
It’s important to train the muscles in the front of the body that you can see in the mirror as well as the ones you can’t. The posterior chain, which includes the hamstrings, glutes, and back are critical. If your posterior chain is weak, you’ll never fully develop the “mirror muscles”.
Here is a five exercise complex that will help give you a powerful posterior. Perform this routine as a circult without rest between exercises, doing the prescribed repetitions and repeat the circuit five times
One arm dumbbell snatch – 15 repetitions per side
Stability ball hamstring curl – 15 repetitions
Swimmer – 30 count
Single arm cable row – 15 per side
Cable pullthrough – 15 repetitions
Reverse hyperextension – 15 repetitions
Have fun! Comment here on this blog and let me know how you like the complex.