With the holiday season here time is of the essence. Between decorating, parties and visiting friends and family your workout time and meal plan is pretty much out the window. But that doesn’t mean we can’t refocus to maintain our gains!

This workout series was designed to get you in and out of the gym in 45 minutes or less but leave you feeling like you CRUSHED IT! By combining supersets and short rest periods with a reverse pyramid style approach you will be able to continue to make muscle and strength gains.

Today’s workout is back & shoulders. Try your best to increase your weight each set if possible and REALLY stick to the 30 second rest periods. This one key factor will be the difference between having an amazing workout or a poor one. No get to work! #HTH #SHFAthlete

Upper abs, lower abs & obliques, this workout targets them all! You can choose to use this as a stand-alone routine or combine it with one of the other workouts in this series. If you push yourself you can complete this entire workout of two supersets and one finisher exercise in under 25 minutes!

But don’t be fooled Nation, 25 minutes might seem like a short workout, the DOMS will last you a few days!

Be sure to like and comment if you are enjoying the series and if you have missed any workouts, click the link below for the COMPLETE playlist! #HTH

CHEST DAY IS HERE! Now get ready for the most intense pump of the week because this workout comes with a twist! You will be supersetting forearms in between each set of each exercise!

In less than 45 minutes you will be struggling just to grip the bar. But the added benefit here is that with your forearms on fire you’ll be forced to squeeze the barbell even harder to maintain control during all your lifts which will lead to more muscle activation and more growth!

This routine will also involve short rest periods with a reverse pyramid set style to focus on not only building muscle, but strength gains as well! #HTH #SHFAthlete

Get ready to build muscle and puke like you’ve never puked before Nation!

This much volume in less than 45 minutes is a lot to handle for legs, but is necessary for growth. Also, the reverse pyramid structure of the routine will ensure that you’re making strength gains as well.

Do not sacrifice form for weight, ESPECIALLY on the first superset! Pace yourself and really give it your all on this workout and the gains will be worth every second of the pain you’re about to endure! #HTH #SHFAthlete

Biceps & Triceps! The second best day of the week!

This workout is going to give you the kind of pump that leaves you feeling like the HULK after just the first superset! Once again we are combining 30 second rest periods with 4 reverse pyramid sets to ensure MAXIMUM muscle fiber activation for size and strength!

It should take you about 35 minutes to complete this routine which makes it perfect to combine with the abdominal workout in this series. If you haven’t tried it yet, I will put a link to the entire playlist below.

Most people think that squats alone are going to build solid glutes. Yes of course they will help, but for the largest muscles in your body doesn’t it seem odd that you will do 3 - 4 exercises specifically targeting your biceps, but only 1 for your glutes?

Your buttcheeks are VERY powerful muscles and focusing on them will help give you the strength you need to lift more and even fill out your jeans! As for calves, well, you can never do enough calves so we are going to superset them in on every exercise to ensure MAXIMUM growth this holiday season!

Complete Holiday Series Playlist:

https://www.youtube.com/playlist?list=PLacPhVACI3MOoBPut8zT1G2Upg6IYSujS