Holiday Shred 2018 - Week 4

We’ve got one week before Christmas. Now’s the time when things start to get really tight.

Friends come over for parties. The shopping still needs to be finished. The kids are home from school and they want to play.

Be sure to take some time this week to stay focused and work on yourself, if for no other reason than to relieve some of that holiday stress.

If you’re not stressed, awesome! Keep working out anyway!

Remember: These workouts are suggestions. Feel free to modify, add to, or regress these workouts based on your desired level of difficulty.

As always, I’m here for any questions. Feel free to comment below, or email me at michael@fitdadfitness.com.

Week 4 Workouts

DAY 1 - REST 30-60 SECONDS IN BETWEEN ROUNDS

  • SUPERSET - 3-5 Rounds

    • Prisoner squats - 10 reps

    • Jump lunges - 10 reps each leg

  • SUPERSET - 3-5 Rounds

  • SUPERSET - 3-5 Rounds

DAY 2 - PERFORM AS A CIRCUIT FOR 3-5 ROUNDS, REST 90 SECONDS IN BETWEEN ROUNDS

  • Hip thrusts - 50 reps

  • Shoulder taps - 40 reps

  • Bodyweight squats - 30 reps

  • Decline pushups - 20 reps

  • Burpees - 10 reps

DAY 3 - REST 30-60 SECONDS IN BETWEEN ROUNDS

  • SUPERSET - 3-5 Rounds

    • Bird dogs - 10 reps each side

    • Incline pushups - 10 reps

  • SUPERSET - 3-5 Rounds

  • SUPERSET - 3-5 Rounds

DAY 4 - PERFORM AS A CIRCUIT FOR 3-5 ROUNDS, REST 90 SECONDS IN BETWEEN ROUNDS

  • Jumping jacks - 50 reps

  • Mountain climbers - 40 reps

  • Donkey kicks - 30 reps

  • Plank walk ups - 20 reps

  • Reverse lunge - 10 reps each leg

Michael AshfordComment