December_2008

The Christmas workout session:
This workout should help to get you feeling fit and ready for the new year! The only advice you need is to spend two or three minutes at each base doing the exercises. Take a one-minute break and move onto base two. When the one-minute break is up, start the exercise at base two and complete for two minutes and continue round until you have completed the circuit.

First base - Shuttle runs
Time: Three minutes
Equipment: Two markers 20m apart
Task: See how many shuttles you can do in the three minute period. Make sure you touch the marker at the end of each shuttle. When the three minutes are up, write down how many full shuttles you managed to complete.

Second base - Squat thrusts
Time: Two minutes
Equipment: Mat for extra comfort
Task: See how many squats you can do in the two minute period. When the two minutes are up, write down how many you managed to complete.


Third base - Full press ups
Time: Two minutes
Equipment: None required
Task: See how many press ups you can do in the two minute period. When the two minutes are up, write down how many you managed to complete.


Fourth base - Burpees (mix of star jumps and squat thrusts)
Time: Two minutes
Equipment: None required
Task: See how many burpees you can do in the two minute period. Make sure you get the technique absolutely right. When the two minutes are up, write down how many you managed to complete.

Fifth base - Steps
Time: Two minutes
Equipment: Step or platform
Task: Starting with your right foot, see how many steps you can do in the two minute period. Make sure you only move one step at a time. When the two minutes are up, write down how many you managed to complete.

Sixth base - Full sit ups
Time: Two minutes
Equipment: None
Task: See how many full sit-ups you can do in the two minute period. Make sure you use your abdominals during this exercise and not your hips. When the two minutes are up, write down how many you managed to complete.

Seventh base - Shuttle runs (again)
Time: Three minutes
Equipment: Two markers 20m apart
Task: For the second time in this work out, see how many shuttles you can do in the three minute period. Make sure you touch the marker at the end of each shuttle. When the three minutes are complete, write down how many full shuttles you managed to complete. Is it more than you managed to do at the first base? If so well done!


Warm down Make sure you warm down your muscles, otherwise you will feel very stiff the next day.

End of session Well done! Great effort. Now try doing this three times a week. That stuffed turkey feeling will be history!

From:  http://news.bbc.co.uk/sportacademy/hi/sa/in_the_gym/workouts/newsid_2609000/2609185.stm