12 Days of Christmas Fitness: Day 9

fit

Change up your workouts by recruiting a workout buddy to challenge you. Accountability is a great way to keep you accountable, and a little competition (friendly competition) will push both participants. Whether you are walking, running, lifting or doing yoga, remember to motivate and encourage each other.

work

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. Barbell Curls 4×15
Skull Crushers 4×15
2. Concentration Curls 3×15
Tricep Kickbacks on Bench 3×15
3. Incline Hammer Curls 4×12
Overhead Triceps Extensions 4×12
4. Cable Curls 3×15
Cable Triceps Pushdowns 3×15

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

 

recipe

mashed rutabaga and squash
click-here-view-recipe

gift heart rate

In the world of fitness technology, using a heart rate monitor is the most accurate and convenient way to assess your exercise intensity. Plus they offer a host of other benefits, such as calorie burn calculation and training guidelines. I have been using a heart rate monitor for every workout since 2008 and it has been money well spent. My first heart rate monitor (Polar F4) lasted 4 years before I upgraded to my current Polar FT60. Polar is a well known brand when it comes to heart rate monitors, but Garmin also makes some great ones, such as the Forerunner 10 and Forerunner 110.
polar ft4 heart rate monitor HRM fitness gift
Polar FT4, $99.95, PolarUSA / PolarAustralia

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