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  • Posted On: 12-16-16, 8:49 am (EST) #1

    Stay in shape during the 2016 holiday season, intense and explosive workout at home !

    December 16, 2016, 8:49 am

     Bilderesultat for xmas line

    Hi guys !

     

    Its not always easy to go to the gym when its christmas ! Thus, having some workouts available to do at home and still staying in good shape is a very good idea. This way, you will not feel guilty for enjoying christmas to the fullest !

    If you want to check out the past years threads click the links below, they are worth checking out !

     

    2013: Very short and effective, full body focused. Chose this one if you dont have much time and just want to get a quick workout !
    http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=49&threadID=531&searchText=stay+in+shape

     

    2014: A bit more advanced and will for most people take a bit more time than the 2013 workout. Chose this one if you like to do an intense routine which challenges your athleticism ! http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=49&threadID=2050&searchText=stay+in+shape

     

    2015: A harder workout which will take more time than the other threads. Chose this one if you want to get a long workout that makes you sweat and leaves you tired !
    http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=49&threadID=3106&searchText=stay+in+shape

     Bilderesultat for xmas line

    2016: Is a little different than the others, because this one focuses more on fat burning, cardio and intensity ! If you would rather do something that focuses on maintaining muscle and getting a good burn / pump, please check out the past years threads ! Chose this one if you want an intense workout that focuses on cardio and explosivity.

     

    The 2016 holliday season home workout:
    Sprints – Max effort for 15 seconds
    Push ups- Max reps for 2 minutes
    Double Crunches – Max reps for 2 minutes
    Jumping alternate lunges – Max reps for 2 minutes
    Dips – Max reps for 2 minutes

    As you can see this routine will be quite intense and requires you to pour everything you have into it ! That is great since one round only takes 8 mins and 15 seconds ! As always my suggestion is to do as many rounds as you feel like, some days you may only do one round and other days you are all of a sudden doing 8 rounds ! Thats whats great about these home workouts ! I design them so that you will still feel good and tired after just one round !

    Bilderesultat for xmas line

    Exercises explained: (Google it if enough information is not provided, it is very easy to find !)
    Sprints
    – I like to do these outside the house, just find a flat space and run as fast as you can for 15 seconds ! It may be slippery and full of ice outside though… If thats the case either find a place indoors to do it OR you can do Bear crawls, which is also a fairly intense exercise but it does not require as much space as a sprint. You can also do the sprints on a piece of cardio eqiupment.

     

    Push ups - BUT if you are to good for normal push ups I like to make it a lot harder, so for instance I will do clapping push ups and one handed push ups. You can also do burpees if you want to make it more intense and more full body oriented !

     

    Double Crunch – Lay on the floor and take both hands behind the head, have the legs elevated in a 90 degree angle in front of the body. Flex your core and abs and move towards the legs while making sure the neck remains in a neatural position. Go all the way up and move your elbows till they hit each of your knees.

     

    Jumping alternate lunges – Jump and perform a lunge before you switch legs and jump and perform a lunge with the other leg.

     

    Dips – I like to have either two chairs or two tables or something in those lines ! Perform dips between the two surfaces.  


    I wish you all a merry christmas and a happy new year ! Please do not spend all your time training ! Focus on whats important during this time of year and take good care of each other !

     Bilderesultat for merry christmas and happy new year

  • Posted On: 12-17-16, 12:49 am (EST) #2

    Stay in shape during the 2016 holiday season, intense and explosive workout at home !

    December 17, 2016, 12:49 am
    Posted by: William_Steinset

     Bilderesultat for xmas line

    Hi guys !

     

    Its not always easy to go to the gym when its christmas ! Thus, having some workouts available to do at home and still staying in good shape is a very good idea. This way, you will not feel guilty for enjoying christmas to the fullest !

    If you want to check out the past years threads click the links below, they are worth checking out !

     

    2013: Very short and effective, full body focused. Chose this one if you dont have much time and just want to get a quick workout !
    http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=49&threadID=531&searchText=stay+in+shape

     

    2014: A bit more advanced and will for most people take a bit more time than the 2013 workout. Chose this one if you like to do an intense routine which challenges your athleticism ! http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=49&threadID=2050&searchText=stay+in+shape

     

    2015: A harder workout which will take more time than the other threads. Chose this one if you want to get a long workout that makes you sweat and leaves you tired !
    http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=49&threadID=3106&searchText=stay+in+shape

     Bilderesultat for xmas line

    2016: Is a little different than the others, because this one focuses more on fat burning, cardio and intensity ! If you would rather do something that focuses on maintaining muscle and getting a good burn / pump, please check out the past years threads ! Chose this one if you want an intense workout that focuses on cardio and explosivity.

     

    The 2016 holliday season home workout:
    Sprints – Max effort for 15 seconds
    Push ups- Max reps for 2 minutes
    Double Crunches – Max reps for 2 minutes
    Jumping alternate lunges – Max reps for 2 minutes
    Dips – Max reps for 2 minutes

    As you can see this routine will be quite intense and requires you to pour everything you have into it ! That is great since one round only takes 8 mins and 15 seconds ! As always my suggestion is to do as many rounds as you feel like, some days you may only do one round and other days you are all of a sudden doing 8 rounds ! Thats whats great about these home workouts ! I design them so that you will still feel good and tired after just one round !

    Bilderesultat for xmas line

    Exercises explained: (Google it if enough information is not provided, it is very easy to find !)
    Sprints
    – I like to do these outside the house, just find a flat space and run as fast as you can for 15 seconds ! It may be slippery and full of ice outside though… If thats the case either find a place indoors to do it OR you can do Bear crawls, which is also a fairly intense exercise but it does not require as much space as a sprint. You can also do the sprints on a piece of cardio eqiupment.

     

    Push ups - BUT if you are to good for normal push ups I like to make it a lot harder, so for instance I will do clapping push ups and one handed push ups. You can also do burpees if you want to make it more intense and more full body oriented !

     

    Double Crunch – Lay on the floor and take both hands behind the head, have the legs elevated in a 90 degree angle in front of the body. Flex your core and abs and move towards the legs while making sure the neck remains in a neatural position. Go all the way up and move your elbows till they hit each of your knees.

     

    Jumping alternate lunges – Jump and perform a lunge before you switch legs and jump and perform a lunge with the other leg.

     

    Dips – I like to have either two chairs or two tables or something in those lines ! Perform dips between the two surfaces.  


    I wish you all a merry christmas and a happy new year ! Please do not spend all your time training ! Focus on whats important during this time of year and take good care of each other !

     Bilderesultat for merry christmas and happy new year

    Damn William you never fail to dissapoint with these holiday routines! Another tough one by the looks of it!

     

    People could also try doing one round of this after the 500 rep challenge..now THAT would be INTENSE!!!

     

    Merry Christmas!!

  • Posted On: 12-18-16, 6:08 am (EST) #3

    Stay in shape during the 2016 holiday season, intense and explosive workout at home !

    December 18, 2016, 6:08 am
    Posted by: Scott_Herman

    Damn William you never fail to dissapoint with these holiday routines! Another tough one by the looks of it!

     

    People could also try doing one round of this after the 500 rep challenge..now THAT would be INTENSE!!!

     

    Merry Christmas!!

    Thank you !

     

    Yes, finding cool combinations usually is very beneficial !

     

    Merry Christmas !

  • Posted On: 12-19-16, 8:22 am (EST) #4

    Stay in shape during the 2016 holiday season, intense and explosive workout at home !

    December 19, 2016, 8:22 am

    Comon guys ! Lets get some engagement going !! What are you guys doing this holiday season !?

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