Ok everyone, so it’s christmas time and we all know what happens at Christmas time. Many of us eat too much, drink too much and send WAY to much time with the extended family – so over the course of the holiday season try not to eat too much and not exercise.
Over the Christmas break don’t holiday from everything, still try and stay relatively active, and if you can, schedule in 3 days where you can perform an intense workout – especially if the dojo is closed.
Here is a Christmas workout you can do 3 X a week to keep you fit for next years Judo season. Each of these movements can be modified depending on your fitness and ability levels. Read the notes underneath each photo to see how you can modify each movement,
Here is the workout:
50 burpees (get the hard one out of the way first)
50 Leg raises
100 Mountain Climbers (that’s 50 each leg)
100 Jump Squats
To do a burpeee, squat down, throw your legs out int a pushup position, do a pushup, go back to the squat position and jump in the air.
To modify this movement to make it easier don’t perform the pushup in the middle. Just squat down, go into a pushup position and then jump.
After 50 pushups there are going to be pretty tough. To do a chest to floor pushup simply lower yourself until your chest touches the ground, then push yourself back up. If this is too hard or you are too fatigued after the burpees then simply do partial pushups.
To do leg raises simply leave a slight bend in your legs and lift your lefts to about 90 degrees, then lower then to about 10cm’s off the ground. If these are too hard replace this movement with a plank or any other abdominal movement.
To do a mountain climber maintain a pushup position and bring your right knee to up next to your right elbow. Then as your foot is travelling back to the start begin bringing your other knee up. Do this so that both of your feet are essentially off the ground at the same time.
To do jump squats perform a half squat and then jump as high as you can, as soon as you land you should already be straight into your next repetition. The key to this movement is to squat to about 90 degrees at the knees and why you jump try and get extension through your toes by pointing your ties to the ground.
IF this movement is too hard perform squats instead (without the jump).
Well good luck with you and your family over the holiday period. Stay safe and drive safe and remember to have fun with your family and friends.
If you do happen to do this workout, please post a comment below and let me know what you think about it.