Didn't get what you wanted from Santa this morning? That's okay I have just want you want, a butt kicking workout! Don't worry if you didn't get me anything, this one is on the house.
Day 1: Sled Push 20 yards (90lbs.)
Day 2: Bear Crawl/Crab Walk Shuttle (10 yard bear crawl there 10 yard crab walk back=1)
Day 3: Flying Burpees
Day 4: V-Sit Ups with SB (ball starts in hands, goes to feet, back to hands=1 rep)
Day 5: BB Back Squats (135 lbs.)
Day 6: Clap Push Ups
Day 7: Supine Ring Rows
Day 8: Box Jumps (30 inch box)
Day 9: Thrusters (90 lbs.)
Day 10: Walking Lunges (25 lbs. db's, reps are per/leg)
Day 11: DB Swings (40 lbs.)
Day 12: Burpee Tuck Jumps
Starting at Day 1 work your way through the exercises in order. The number of the day corresponds to the number of reps you perform for each exercise. Example: Day 8 you perform 8 box jumps. Now here's the catch the workout follows the same format as the Christmas song so every time you get to a new day you have to count back down to 1 again before going to the next day. Example: you perform 1 sled push for Day 1, go to Day 2 and perform 2 bear crawl/crab walk shuttles, now before going to Day 3 you must perform the sled push again then go to Day 3 and do your flying burpees, bear crawl/crab walk shuttle, sled push, then on to Day 4. If you get lost just remember how the song goes and you will be fine. Anything under 45 min. is a pretty good time to complete the workout. Give it a try and post your results to comments. Good luck and from everyone at Focus Fitness, Merry Christmas!
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AJ crushed my previous time of 46 minutes did the workout again on boxing day new time was 37 minutes and 15 seconds
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