Thursday 08 December 2022

Workout Plan: Advent Calendar

Purpose: To improve overall fitness, build muscular endurance, and increase cardiovascular endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 10 leg overs
  • 10 shoulder taps
  • 4 push ups

Part A: Advent Calendar

Measure: Rounds

7 x 5 min AMRAPs

10 alternating dumbbell snatches
10 toe taps

Max calories on the bike

  • 5 deadlifts
  • 5 push ups
  • Shuttle runs (10m distance)
  • 5 bench press
  • 10 V-ups
  • Max calories on the ski erg
  • 5 chin ups
  • 10 shoulder taps

Muscle Groups:

  • Legs: Deadlifts and shuttle runs target the leg muscles, such as the quadriceps, hamstrings, and glutes.
  • Core muscles: Toe taps, push ups, V-ups, and shoulder taps engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Back and shoulders: Dumbbell snatches, chin ups, and shoulder taps engage the back and shoulder muscles.

This workout plan is designed to challenge participants with a series of 5-minute AMRAPs that test their muscular and cardiovascular endurance. The exercises target a variety of muscle groups, including the legs, core, back, and shoulders, to ensure a full-body workout. The mix of bodyweight exercises and weighted movements also helps to improve overall fitness and build strength. It is an ideal workout plan for individuals who want to improve their fitness level and challenge themselves with a fun and challenging workout.

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