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Thursday, December 15, 2016

The 5-day holiday & workout schedule

With the holiday season upon us, many of you are thinking the same thing… “I’ve worked so hard and come so far! How can I avoid putting on the typical 5-10 pounds this holiday season?” Did you know that between Thanksgiving and Christmas 5-10 pounds is the average weight gain in the US? Well not this year! This year we’re going to start fighting back! We’re going to hit it hard and we’re going to hit it early so when it comes time for the holiday season we are ready for it!
This 5-day “Weekly Workout Plan” is actually a 5-day Workout Guide that will provide you  great workouts a week all the way  ! We’ll hit calories so hard those holiday meals won’t even see us coming! Keep reading for more…
Of course, we all know that working out is only a small part of the battle. In order to realize your healthy goals you need to supplement your workouts with healthy eating. Lucky for you, I’ve got you covered here, too!





DAY 1

1 TRAP-BAR DEADLIFT
Sets: 5 Reps: 10 Rest: 0-30 sec

2 BENTOVER DUMBBELL ROW
Sets: 5 Reps: 10 Rest: 0-30 sec

3 PUSH PRESS
Sets: 5 Reps: 10 Rest: 0-30 sec

4 WEIGHTED PULLUP
Sets: 5 Reps: 5-10 Rest: 0-30 sec

DAY 2

1 BODY-WEIGHT SQUAT
Sets: 5 Reps: 10 Rest: 0-30 sec

2 CLOSE-GRIP PUSHUP
Sets: 5 Reps: 10 Rest: 0-30 sec

3 LEG RAISE
Sets: 5 Reps: 10 Rest: 0-30 sec

4 HAND CRAWL
Sets: 5 Reps: 10 Rest: 0-30 sec

DAY 3

1 FRONT SQUAT
Sets: 5 Reps: 10 Rest: 0-30 sec

2 CHEST PRESS
Sets: 5 Reps: 10 Rest: 0-30 sec

3 DIP
Sets: 5 Reps: 10 Rest: 0-30 sec

4 SIDE LUNGE
Sets: 5 Reps: 10 Rest: 0-30 sec

DAY 4

1 KETTLEBELL SWING
Sets: 5 Reps: 10 Rest: 0-30 sec

2 KETTLEBELL CLEAN
Sets: 5 Reps: 10 Rest: 0-30 sec

3 GOBLET SQUAT
Sets: 5 Reps: 10 Rest: 0-30 sec

4 WEIGHTED SITUP
Sets: 5 Reps: 10 Rest: 0-30 sec

DAY 5

1 SQUAT
Sets: 5 Reps: 10 Rest: 0-30 sec

2 LAT PULLDOWN
Sets: 5 Reps: 10 Rest: 0-30 sec

3 INCLINE DUMBBELL BENCH PRESS
Sets: 5 Reps: 10 Rest: 0-30 sec

4 DUMBBELL FRONT SQUAT
Sets: 5 Reps: 10 Rest: 0-30 sec

 
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