5 GOLDEN SPRINTS
WARM UP: As ever, make sure you start out with 5-10 minutes of your preferred DYNAMIC STRETCHES
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
MUSCLE BLAST: CORE 10 mins. 50 seconds work / 10 seconds rest (or 40/20 or 30/30 if you prefer). 2 rounds of 5.
Plank to Press / Alternating V-sits / Straight Arm Crunch / Heel Touches / Hollow Hold
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
12 DAYS OF XMAS: 50 mins duration. 3 rounds. Work at a steady pace for the full time before moving on to next set and do as many reps as possible (rest mid set if you need it but don't stop until time is up). Repeat twice or 3 times if you want Santa to think you're nice. Have a two minute rest between rounds:
- One Minute of Press Ups
- Two Minutes of Planking
- Three Minutes of Squatting (Air Squat/Pulses/Lunges)
- Four Minutes of Burpees
- Five Minutes of Beat the Clock (100m shuttles)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
WARM DOWN: Stretch out your muscles afterwards with some STATIC STRETCHES in hold for 20-30 seconds each.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
EXPLAINERS: Check out our FREE Dad Bod “Pick & Mix” drills download on our website for explainers.