Monday, December 1, 2014

December Holiday Challenge

For the month of December (holiday season), I have put together 3 exercises that will target lots of muscles, and will emphasize "triple extension" of the lower body.  Triple extension involves locking of the ankles, knees, and hips and is important for all athletes.  If you want to get faster or jump higher, triple extension is the key. 

If you can stick with this routine (either as a stand alone workout or incorporated into your regular workout) for the full 30 days (Christmas Day excluded) and are good with your nutrition, you will go into the New Year looking leaner than ever. These exercises will focus on strength, endurance and power and will shed a ton of calories.

RULES:  5 days a week, perform these three exercises and allow two days off.  So you can do M-F and take Sat and Sun off, or three days in a row, take a day off, then another two days of the workout in a row, and then another day off.  Whatever you choose for your format, stick with the same for each week.

In order to make this fun and effective, your goal is to push yourself during each workout an each lift/movement.  Choose a weight for the KB Swings that is challenging but allows you to get all 30 reps without stopping to rest.  Men should aim for a 24kg weight and women a 18kg weight.

Have a timer (or your smart phone) with you for the first workout of each week and record how long the workout takes you to complete.  Each week see if you can beat the previous weeks’ time.  By week 4 you should smash your time from week 1.

This is a simple yet very effective workout for working on triple extension as well as developing the aerobic and anaerobic systems.  If you don't have access to kettlebells, you can always substitute a dumbbell instead.  And if you don't have plyo boxes, you can use step boxes or a bench, or simply just do squat jumps.

Post your time to complete the workout down in the comments below


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