GIFT GIVING READINESS WORKOUT
BELOW IS A GREAT WORKOUT FOR THAT TIME IN BETWEEN CELEBRATING THE HOLIDAYS THAT WILL KEEP YOU IN SHAPE FOR ALL THE GIFT GIVING WE ARE SURE YOU WILL BE DOING.
Warm-up: Dynamic Movements such as skipping, lateral shuffle, high knees…
Cardio Warm-up: 5 Min. Cardio (Low Heart Rate – Jog, Jumping Jacks, Jump Rope, Walk)
Gift Giving Readiness Workout
Location: This workout can be done at home, up and down your street, or at a local park or football field. A football field is nice as the yardage markers are clearly visible.
Purpose: The goal of this workout is to improve your fitness level and overall speed in order to assure you are ready to pick up and deliver gifts of all sizes to friends, family, and loved ones. Therefore to maximise this workout, complete it with an object that matches the weight of the gifts you will be giving. This could be a rock, medicine ball, sandbell or any other heavy implement.
Set up: Mark-out 10 yard segments up to 50 yards. Place your heavy object at the first mark of 10 yards.
To perform this workout, you will Sprint from the starting line to the first Mark whereas you will perform the exercise given. You will then sprint back to the start. He will then sprint from the starting line, pick up your heavy weight at whatever Mark it is at, and take it with you to the next Mark. You will then perform the exercises given. Repeat this until you have completed the exercises at the fifth Mark and returned to the starting line.
Example: Sprint to the first mark (10 yards,) perform 10 side lunges and sprint back to the start. Sprint to the second mark (20 yards,) picking up the weight from the first mark (10-yard line,) and continue to the second mark (20-yard line,) perform 10 bent over rows, and sprint back to the start. Continue.
First Mark – 10 yards
10 Side Lunges (total – 5 per side) with Weight on the shoulder of the leg performing the lunge
Second Mark – 20 yards
10 Single Leg, Bent Over Row (per side) – Hinge at the hip, extend weight toward the ground and draw weight to chest
Third Mark – 30 yards
10 Squats – Weight held to chest
Fourth Mark – 40 yards
10 Burpees – Hold weight throughout the whole range of motion including the jump
Fifth Mark – 50 yards
10 Crunches – Weight held to chest
Repeat the above three times!!