Your Festive Fitness Fix – Free Strength Training Plan

With Christmas being one week away I thought i’d treat you all with two weeks worth of free workouts. That’s right, two weeks. Just call me Fitness Santa. Ho ho ho. 

I’ll be giving you an insight into my fitness schedule: what it really looks like, how long I workout for and what kind of exercises I get up to throughout the week. You’ll also have the opportunity to try German volume training which i’ve been trialling out for a month (or so) now. You can find a whole post about that here. 

These two weeks of workouts will be about trying new things, pushing yourself to your limits, working hard and most importantly enjoying yourself. I’ve said it before and i’ll say it again… If you don’t enjoy the workout then it’s not for you! These workouts won’t be about guilt trip cardio sessions or about working out because you’ve had a few too many calories over this festive season. Oh no. My workouts haven’t been tweaked at all for Christmas – they’re the same format as they have been these past few months. This is because I simply do not believe in over working yourself or increasing your cardio to only burn off the ‘calories’.I’m purely showing you guys what my workouts look like, what works for me and that you don’t have to workout extra or longer over Christmas. And what’s best of all? All these workouts can be done at home. So no excuses!

“Start working on yourself, for yourself, by yourself.”

So over the next two weeks let’s pull together to encourage, motivate and support one another through the Christmas period using the hashtag #fitnessfitfam. It’s amazing how the support of others really can encourage you to get those workouts in as well as making new friends! So with that all said, let’s get to it!

Please note: I am not a qualified personal trainer. All workouts come from my own personal research and preference. I’m simply providing two weeks of fun workouts that work for me and also to provide you with content as well as continuing ideas too.

Monday 19th December – GVT Legs & Glutes

Wide stance deadlift 10×10
Bulgarian split squats 10×10
Weighted glue bridges 3×12 (Hold 5 secs on each bridge)
Walking lunges 3×12 (each leg)

Tuesday 20th December – Biceps & Shoulders

Shoulder press 4×8
Side lateral raise 3×10
Bent over rear delt raises 3×10
Hammer curls 3×10
Concentrated curl 3×10 (each arm)
Barbell bicep curls 4×8

Wednesday 21st December – Abs & HIIT

Leg raises x20
Flutter kicks x25
Sit ups x15
V sit ups x15
Leg pull ins x20
Plank 1 min
Repeat 3 times

HIIT
35 seconds on/25 seconds off
Burpess
Push ups
Chair toe taps
Tricep dips
Jumping squats
Repeat 3 times (total of 15 minutes)

Thursday 22nd December – Triceps & Chest

SUPERSET
A1) Dumbell press 4×8
A2) Dumbell flyer 4×8

SUPERSET
A1) Push ups 3×12
A2) Incline push ups 3×12

SUPERSET
A1) Tricep dips 3×20
A2) Tricep kick back 3×12

SUPERSET
A1) Overhead extension 4×10
A2) Lying extensions 4×10

Friday 23rd December – Back

SUPERSET
A1) Banded lat pull downs 3×25
A2) Banded rows 3×20

Dumbell pull over 3×12
Bent over dumbbell row 3×12
Single arm dumbbell row 3×10
Barbell shrugs 3×10

Saturday 24th December – Hamstrings & Glutes

Glute activation
Kickbacks 2×25
Glute bridges 2×25
Walking lunges 2×25
Single leg deadlift 4×10
Split squat barbell 3×12
Side lunges 3×12
Romanian deadlift 4×10

Glute Finisher
Banded side leg raises 3×30 each leg
Banded kick backs 3×30 each leg

Sunday 25th December- IT’S CHRISTMAS!

Eat all the food and a very Merry Christmas!

Monday 26th December – Shoulders ( Boxing Day optional workout)

Circuit 5×3
Front lateral raise
Side lateral raise
Overhead raise

Front plate raise 10×10

Tuesday 27th December – Biceps & triceps

Static biceps curls 3×10
Concentration curls 3×12
Hammer curls 3×12
Overhead extension 3×12
Tricep kickback 3×12

Burnout
1 right bicep curl, 1 left bicep curl, 1 together curl, 2 right bicep curl, 2 left bicep curl, 2 together curl, 3, 4, 5 etc… keep going until you hit 10!

Wednesday 28th December – Legs & Glutes

Glute activation
Crab walks 2×25
Glute bridges 2×25
Walking lunges 2×25

Sumo squat deadlift 4×8
Romanian deadlift 4×8
Dumbell split squats 4×10

SUPERSET
A1) Banded single leg deadlift 4×8
A2) Deadlift 4×10
Banded kick backs 3×25

Thursday 29th December – Back & Chest

SUPERSET
A1) Barbell press 4×8
A2) Bent over dumbbell row 4×8
Dumbell flye 3×15

SUPERSET
A1) Close grip banded pull down 4×10
A2) Push up 4×8
Dumbell pullover 4×10

Friday 30th December – Abs & HIIT

Hanging knee crunches 4×15
Hanging leg raises 4×10
Flutter kicks 4×15
Plank twists 4×20 each side

HIIT
40 seconds on/20 seconds off
High knees
Jumping Squats
Jumping lunges
Burpees
Jumping jacks
Repeat 3 times (A total of 15 minutes)

Saturday 31st December – Legs & Glutes

Glute activation
Crab walks 2×25
Glute bridges 2×25
Walking lunges 2×25

3x
Overhead reverse lunge x20 (10 each leg)
Steps ups x10 (heavy weight)
Step up drop set x15

3x
Goblet squats x15 (heavy weight)
Goblet squat drop set x25
Banded fire hydrants x20

SUPERSET
A1) Curtsey lunge x12 (each leg)
A2) Curtsey lunge off chair x12 (each leg)

Glute finisher
Banded glue bridges 3×10 (pause at top for 10 secs each time)
Fire hydrants 3×20 (each leg)

Sunday 1st December – Rest day or LISS (walking for 35 minutes is my favourite)

FOR YOUR INFO

Supersets – Repeat A2) straight after A1) with no rest. All supersets are noted with A1) and A2).

Banded exercises – Exercise bands can be found super cheap from amazon or eBay.

Glute Finisher – These can be optional but are a great way for really fatiguing the muscle.

Warm ups – Make sure you warm up before every exercise to make sure each muscle group is ready for their workout.

HIIT – You can see my post here to find out what HIIT workouts are.

There you have it! Two weeks worth of free exercises tailored personally by me and from my research and preferences over my past two and a half years of working out. Make sure you let me know if you’re joining in the strength training fun by using the hashtag #fitnessfitmas and here’s to an amazing two weeks of pushing ourselves, indulging in the festive activities and taking care of not only our bodies but our mind too.

PS, I can be seen here wearing ELLE sport head to ankle (that’s a new saying) and New Balance for the trainers. I am in love with the outfit from the colours to the comfort and to the style. It suits me to a T! I’m often asked where I shop for my sportswear and I actually get most of my clothes from outlet stores or big stores online that stock thousands of companies. One of my favourite go to’s right now is probably MandM Direct. You can save up to 75% of the RRP which is a must for me, especially as I’m pretty fussy and like to buy a whole matching outfit (sorry wallet!)

You can find the links to my outfit here:

ELLE Sport leggings – MandM Direct

ELLE Sport sports bra – MandM Direct

ELLE Sport Jacket – MandM Direct

New Balance Trainers – MandM Direct

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