Bench Press 5-5-5
WOD: (Gift from Coach Jaye)
8 Double KB Front Squats (1.5/1)
20m Farmer’s Walk (1.5/1)
*5 burpee penalty every time kettlebells are set down*
This year, the Ultimate Trainers are giving our members the Gift of WODs – each day will feature a workout designed by each member of our training staff. These special WODs will run until Sunday Dec 24th when we do our annual 12 Days of Christmas WOD.
**Please note the change to our Christmas schedule. The gym will be closed on Christmas day to allow our trainers and staff time to spend the holiday with their friends and family. Thank you for your support and understanding!
Sunday Dec 24 – 11am ONLY
Christmas Day –no class/no open gym
Tue Dec 26 – 8, 9:30, and 11am ONLY
Wed Dec 27 – no 7:30pm
Jan 1 – 10 and 12 ONLY
Ready or not, the holidays are here. With all the feasting and shopping and party-going and year-end budgeting, it can be tough to keep up a regular exercise routine.
Fortunately, it doesn’t take a lot of activity to prevent both of those things from happening. So by developing these five small, but effective, habits, you can survive the holidays with your health and fitness intact:
Sitting down on the weekend and planning your workouts for the week ahead can be the most effective 15 minutes you spend on your health and fitness. By writing your workouts into your schedule, you’ll be more likely to regard them as protected time and actually do them.
Just stay flexible by checking in a couple of times during the week to make adjustments as soon as you know about things that have popped up. This lets you create a back-up plan for those extra busy days ,rather than being caught off guard and having to ditch your workout.
By far, the best way to ensure that you don’t miss a workout is to do it first thing in the morning. Not only does this guarantee that unforeseen interruptions in your schedule won’t interfere with exercise, but studies have shown that our will power is higher early in the day before we’ve had to exert a lot of self-control.
Devoting the first 20 to 30 minutes of each day to exercise not only makes it more likely to happen, but an early morning workout could help you fight food cravings throughout the day, too.
Another great way to motivate yourself over the holidays is to make a pact with a friend or group of friends. Even if you don’t workout together, checking in with someone else daily will make you think twice about skipping a session.
If your friends are all couch potatoes, head online to find an accountability partner. Around the holidays especially, social media is bursting with workout challenges and support networks.
If you can’t find anything in your social media feed, check out the forums on fitness-oriented sites and apps, like MyFitnessPal and Spark People.
Your local gym is another great place to find inspiration, and it’ll almost certainly be offering specials on membership fees, class packages and monthly rates during the holidays.
If you’re lucky enough to live in a town with a few competing fitness centers, you may be able to enjoy free trial periods at multiple facilities. Not only can this practically get you through the whole season on the cheap, but it’s the perfect way to compare facilities and find the one that offers the best mix of value and services.
If you’ll be spending the holidays away from home, it’s imperative that you have a quick and easy travel workout in your repertoire.
This needn’t be your typical high-quality workout to be effective. A simple routine consisting of three to five exercises you can do with no equipment in a very small space is enough to keep you on track until you can get back to your usual routine.
The five exercises I suggest for my clients are one-legged balance stands, push-ups (modified if necessary), walking lunges, bicycle crunches and prone back extensions(Supermans). Doing two or three circuits with little rest between exercises will give you a cardiovascular workout as well as maintain your muscular strength and endurance.