The best way to lose the post holiday pounds is not to gain them in the first place. That is easier said than done. I know that no matter how hard you try, it can be difficult to avoid the urges that will sabotage your diet during the holidays. The good news is that you can avoid packing on the pounds by training hard before and during this time.
Again this is easier said than done. Time is always hectic during the holiday season and there isn’t always an opportunity to train. Enter the Funk’s Holiday Circuit Training Program. With 168 hours in a week, if you can dedicate just three hours of it, you can get and stay in fantastic shape.
Circuit training revolves around a concept known as active rest. By alternating between upper and lower body moves, one muscle group has the chance to recover while another is working, so no time is wasted. To a lesser extent you will also improve by aerobic capacity by moving from moving quickly between exercises and limited you rest time during sets.
This Funk Program is a whole body split that focuses on the entire body each workout. You will work each body part once per workout, three times per week, focusing on different exercises each session. Choose one exercise per group and do 3-4 sets total. Ensure you are using weights that force you to failure at the end of your reps. The weight workout should take no longer than 40 minutes and this can be reached by resting between 30-60 seconds between sets.
You will finish each workout with an intense 20 minute cardio session…and I mean an intense interval training program. (See - http://funkroberts.blogspot.com/2007/07/funks-mailbag.html)
Here is the Funk Roberts Holiday Circuit Training program with sets and reps.
Chest - Flat Bench Dumbbell - 4 sets 8-10 reps
Shoulders -Seated Dumbbell Press – 3 sets 8-10 reps
Triceps –Dumbbell Tricep Extensions – 3 sets 8-10 reps
Back - Lat Pulldown – 4 sets 8-10 reps
Biceps - Barbell Curl – 3 sets 8-10 reps
Quads – Squats – 4 sets 8-10 reps
Hams - Lying Leg Curl – 3 sets 8-10 reps
Calves -Standing Calf Raise – 3 sets 15-20 reps
Abs - Reverse Crunch 3 sets 15-20 reps
Chest – Incline Bench Press – 4 sets 8-10 reps
Shoulders – Front Raises – 3 sets 8-10 reps
Triceps –Tricep Pressdowns – 3 sets 8-10 reps
Back – Dumbbell Row – 4 sets 8-10 reps
Biceps – Seated Dumbbell Curl – 3 sets 8-10 reps
Quads – Leg Extensions – 4 sets 8-10 reps
Hams – Stiff Legged Deadlift – 3 sets 8-10 reps
Calves –Seated Calf Raises – 3 sets 15-20 reps
Abs – Lying Butterfly Crunch – 3 sets 15-20 reps
Chest –Cable Cross Over – 3 sets 8-10 reps
Shoulders –Lateral Raises – 3 sets 8-10 reps
Triceps -Tricep Kickbacks – 3 sets 8-10 reps
Back – Seated Rows – 3 sets 8-10 reps
Biceps – Cable Curl – 3 sets 8-10 reps
Quads – Lunges – 3 sets 8-10 reps
Hams – Seated Leg Curls – 3 sets 8-10 reps
Calves –Donkey Calf Raises – 3 sets 15-20 reps
Abs – Bicycle Crunches – 3 sets 15-20 reps
(You do not have to use the suggested days, built make sure
you have a list one days rest between workouts)
Don’t Rush the Beat!