12 Days of Christmas Fitness: Day 7


If you are trying to watch your caloric intake during the holiday season, then you may want to hold off on the high calorie alcoholic drinks – and the lattes! Stick to clear coloured liquor and mix with diet soda or sugar free juices. Make your own eggnog and skinny free lattes to cut back on calories. Your average beer runs between 200-300 calories, and cocktails can be anywhere from 200-600 calories per drink. If you are someone who loves cocktails, check out my post on lower calorie cocktails here.


The Workout: This workout can either be performed as single sets or as a circuit workout.
Circuit: Perform each exercise once before moving on to the next. Once you have completed the circuit, rest for 1-2 minutes and repeat 2-3 more times.
Single sets: Perform all sets of each exercise before moving on to the next. Rest for 60-90 seconds between sets. Please also note that I have added supersets to some exercises.
Superset: Perform one exercise immediately followed by the next, then rest for the required time. This is one set. Perform all sets before moving on to the next exercise.

1. Frontal Press 4×15
2. Arnold Press 3×12
Front Raise 3×12
3. Lateral Raise 4×10
4. Upright Row 3×12
High Pulley Cable Row 3×12
5. Bent Over Reverse Fly 3×15

Always remember to warm up and cool down before and after exercise to help avoid injury.




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