By: DHFC Fitness Specialist Jeremy D.
Jolly ol’ Saint Nick’s Total Body Burn
WARM UP
| Forward Skip – Distance | Arm circles – 10 each direction |
| Backward Skip – Distance | Band-pull aparts – 20 reps |
| Fire Hydrant – 12 reps each | Wall slide – 10 reps |
| Plank – 30 seconds | Wide Mountain climber – 6 reps each |
| Bird-dog – 8 reps each | Kneeling hip flexor lift – 10 reps each |
| T-Spine Rotation – 8 reps each | Bodyweight Squat – 12 reps |
Complete each circuit 2-3 times before moving on to the next.
Circuit 1
Goblet squat/Goblet Box Squat – 6-8 reps
Cardio: Jog/Sprint or Jumping Jacks – 30 seconds
Pull-up/Assisted Pull-up (Band) or TRX Row – 12 reps or AMRAP
Cardio: High Knee Sprint or Forward Skip – 30 seconds
Dead-Bug – 10-15 each side
Cardio: Bear Crawl with or without band – Half Court distance
Band Lateral Walk – 15-20 each side
Cardio: Jog/sprint or Jumping Jacks 30 seconds
Circuit 2
Single Arm Kneeling Overhead KB Press – 6-8 reps each side
Single Arm Dumbbell Row – 6-8 reps each side
Kneeling Lat pull down – 10-12 reps
Kneeling Rotational Belly Press – 10 each side
FINISHER
15-20 Minutes of moderate cardio
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