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XMAS Workout Ideas

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FRIDAY STRENGTH AND MOBILITY

Friday notes here

Triset Music HIIT 49

Exercise 1: Mobility

Exercise 2 & 3 Strength strength

THURSDAY XMAS MOBILITY WITH A YOGA STRAP

Notes for mobility:

1:Rotation and Lateral flexion

2:Over the top

3:Step fwd with rotation

4:Halo

WEDNESDAY XMAS TRI SETS

Notes for Tri sets

1:Bicep Trisets

2:Triceps Trisets

3:Med Delts

Class Plan

ri-Plane Tri-Sets Dumbbell Workout (Upper Body)

Triset 1: Shoulders (Deltoids)

Dumbbell Front Raise
Dumbbell Lateral Raise
Dumbbell Arnold Press

Triset 2: Chest (Pectorals)

Dumbbell Chest Press
Dumbbell Fly
Dumbbell Cross-Body Punch

Triset 3: Back (Lats, Traps)

Dumbbell Bent-Over Rows
Dumbbell Wide Rows
Dumbbell Reverse Fly

Triset 4: Biceps

Dumbbell Bicep Curl
Dumbbell Hammer Curl
Dumbbell Cross-Body Curl

Triset 5: Triceps

Overhead Dumbbell Triceps Extension
Dumbbell Kickbacks
Dumbbell Skull Crushers

Tuesday HIIT 49 Christmas 45:15

Endurance 24:10

1:Squat Matrix.

2: Heel Raise Squat

3:Shoulder Press No Equipment.

4:Walkout to press up

Monday Workout

Main Workout Plan (12 Rounds)
Round 1
- 20s Cardio: High knees
- 40s Dumbbell Strength 1: Dumbbell Squats
- 40s Dumbbell Strength 2: Dumbbell Shoulder Press
Round 2
- 20s Cardio: Jumping jacks
- 40s Dumbbell Strength 1: Deadlifts with Dumbbells
- 40s Dumbbell Strength 2: Dumbbell Bent-Over Rows
Round 3
- 20s Cardio: Burpees (or step back burpee modification)
- 40s Dumbbell Strength 1: Forward Dumbbell Lunges
- 40s Dumbbell Strength 2: Bicep Curls
Round 4
- 20s Cardio: Skaters (side-to-side hops)
- 40s Dumbbell Strength 1: Sumo Squats with Dumbbells
- 40s Dumbbell Strength 2: Dumbbell Upright Rows
Round 5
- 20s Cardio: Mountain climbers
- 40s Dumbbell Strength 1: Lateral Lunges with Dumbbells
- 40s Dumbbell Strength 2: Dumbbell Tricep Extensions
Round 6
- 20s Cardio: Butt kicks
- 40s Dumbbell Strength 1: Step-Ups with Dumbbells (using a bench or step)
- 40s Dumbbell Strength 2: Dumbbell Front Raises
Round 7
- 20s Cardio: Fast feet
- 40s Dumbbell Strength 1: Goblet Squats
- 40s Dumbbell Strength 2: Dumbbell Chest Press (floor or bench)
Round 8
- 20s Cardio: Jump rope or simulated jump rope
- 40s Dumbbell Strength 1: Romanian Deadlifts
- 40s Dumbbell Strength 2: Lateral Raises
Round 9
- 20s Cardio: Side shuffles
- 40s Dumbbell Strength 1: Dumbbell Reverse Lunges
- 40s Dumbbell Strength 2: Dumbbell Arnold Press
Round 10
- 20s Cardio: Jog in place with arm swings
- 40s Dumbbell Strength 1: Dumbbell Calf Raises
- 40s Dumbbell Strength 2: Renegade Rows
Round 11
- 20s Cardio: Star jumps
- 40s Dumbbell Strength 1: Dumbbell Side Plank Rows
- 40s Dumbbell Strength 2: Dumbbell Russian Twists
Round 12
- 20s Cardio: Sprint in place
- 40s Dumbbell Strength 1: Weighted Squat to Press
- 40s Dumbbell Strength 2: Dumbbell Plank Pull-Through
Cool-Down (3-5 minutes)
- Standing hamstring stretch.
- Overhead tricep stretch.
- Chest opener.
- Cat-cow stretch on the floor.
- Deep breathing to finish.