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Training Programs

Workouts for Holidays, Adventure and Travel

So Holiday season is almost here and you thought you’d take it easy and fatten yourselves up over the Christmas break! Some of you may even have thought that taking a holiday you would be able to get away from me…. Wrong!!!

We all know that the holiday season can be devastating to our fitness routine as we all go away for Christmas and routine is broken. This article is about damage limitation, workouts that you can do easily away.

TIP: if you are driving somewhere this xmas take a kettle bell with you… if you haven’t got a kettle bell a small jerry can filled with water makes a great replacement. Likewise if you want to do some pull pattern exercises you can make your own suspension trainer with a bit of rope around a tree…. there is always a way…… virtually nothing can stop your ability to exercise except 1 thing and that is the conversations in your head!!! You can have a look at a kettle bell workout in my Pudding Blasting article

Here are 12 great little workouts that require little or no equipment.

Holiday WOD 1
6X400m 3 minute recovery

Holiday WOD 2
For Time
10 Air Squats
50 Sit Ups
20 Air Squats
40 Sit Ups
30 Air Squats
30 Sit Ups
40 Air Squats
20 Sit Ups
50 Air Squats
10 Sit Ups

Holiday WOD 3
Run 800m
Hard- 50 Hand Stand Push Ups for time
or
Moderate- 75 Pike Push ups for time (i.e. Feet raised high and bend 90d at Hips)
Beginner- or 100 Push ups for time

Holiday WOD 4
400m Running backwards
400M of Walking Lunges
400m Sprint

Holiday WOD 5
Handstand Practice for 10 minutes
5 Rounds for time:
30 Sit ups
30 Dish Rocks

Holiday WOD 6
Run 5Km

Holiday WOD 7
Tabata Rounds (each round is 20 seconds on 10 seconds off 8 times)
Round 1 Squats
Round 2 Push ups
Round 3 Tuck ups (Lie flat, sit up onto your tail, like a V sit or V snap but bend at the knees so you can touch the sides of your feet)
Round 4 Burpees

Holiday WOD 8
Annie
Double Unders and Sit ups
50, 40 , 30 , 20 ,10
For time

Holiday WOD 9
400m Travelling Burpees
For Time

Holiday WOD 10
AMRAP 15 minutes
20 Squats
15 Sit ups
10 Push ups

Holiday WOD 11
Beach Workout
Run into sea at full speed till you fall or stop
then get back out as fast as possible run up beach to the edge of beach
5 Burpees
10 Push ups
15 sit ups
20 Squats
Repeat 3-5x

Holiday WOD 12
1Km Run
100 mountain climbers
50 tuck jumps
20 suicide planks
10 dish rocks
1km run

Let me know how you go? Send us pictures and videos of your workouts in awesome locations!!

Have a great break….. and behave!!!

Joe Bonington

Joe Bonington's mission is to help as many people as possible lead a fitter fuller and more adventurous life by helping ordinary people achieve extraordinary things.
This philosophy has seen Joe become a well respected expert and  leader in his field,  Possibly the southern hemisphere's leading strength and conditioning coach, for outdoor and adventure sports.   He has seen 6 of his clients summit Everest, clients cross the Greenland Ice cap, ski to the North Pole, ski tour and ski mountaineering in Antarctica, Iceland, South America and Norway, climb peaks all over the world, trek all the continents and enter trail running , ultra and multi stage events in the Gobi, Andes, Himalayas and the Sahara.

As well as a sought-after coach, Joe is a presenter and speaker.
He is also the founder and owner of Joe's Basecamp Gym, based in Brookvale on Sydney's Northern Beaches. The gym is home to unique functional fitness, strength and conditioning, and endurance training programs for trail running, trek training and mountaineering.
The facility caters for all outdoor, adventure sports and wilderness activities - a one of a kind Bucket List gym!
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