Christmas Training Plan
Merry Christmas from us at the Bristol Titans, I would just like to say a huge thank you to all of our members and friends of the club for supporting us and for all your hard work. I wish you all the very best for Christmas and the New Year!
Of course we are now shut for 12 days (booo) but I’ll be training throughout Christmas and for those of you who are looking for a routine here is a home workout plan that you can use to cram some extra conditioning in before we come back!
We will be training 4 days on followed by 1 day off. These workouts are all very short but they should be quite challenging. Perfect for home training!
I have written them assuming that you have various pieces of equipment, if you need to substitute something and aren’t sure what to do just give me a message 🙂
This is focused on strength and conditioning, I would also add some bag work as a warm up 🙂
Day 1
Part A
Tabata 20:10 x 8
Perform 8 sets for one exercise (4 mins) before moving immediately to the next
KB Swings
Pushups
KB Squats
Jumping Lunges
Part B
100 med ball slams for time
Day 2
Part A
5 rounds
800m run
10 pushups
Part B (core)
10 minutes Turkish Getups – use a sandbag, kettlebell, dumbbell or heavy bag
Day 3
Dumbell step ups 3 sets 8 – 12 reps
KB Swings 3 sets 8 – 12 reps
KB shoulder press 3 sets 8 – 12 reps
Standing Calf Raise 3 sets 15 – 20 reps
DB shrugs 3 sets 10 – 15 reps
DB Side Bends 3 sets 10 – 15 reps
60 seconds rest in between sets 🙂
Part B
10 minutes farmers carries
Day 4
5 station circuit. 60 seconds per station. 60 seconds rest between rounds.
KB squats
Pushups
DB Lunges
Push Press
Situps (weighted)
3 – 5 rounds
Part B (core)
Ab rollouts x 5
Leg Raises x 12
Crunches x 15
Russian twists x 20
Supermens x 10
3 to 5 rounds
Day 5
Rest
Repeat for days 6 to 10
Of course there are many other workouts on this site you can use as well and all of the workouts from the previous lockdowns. Some of it is password protected as its members only, if it is just message me and I’ll tell you what it is 🙂
Have a lovely Christmas and a Brilliant New Year!! See you all soon!!