Body building

The Full-Physique Vacation Exercise Program

James Michelfelder and Therese Sommerseth

Even the toughest athletes can fall victim to the time-consuming demands of the holiday season – parties, family reunions, and travel – but that does not mean your body has to suffer. Instead of doing six hard workouts a week, you should allow yourself a season's play by reducing it to four. If you implement a program that focuses heavily on complex movements, you'll make up for the lost days, and that's what this month is all about: building muscle when time permits, without missing the things that really matter ,

HOW IT WORKS

You will be training four days a week, but your two toughest and longest workouts will take place on the days you can install them. Your hardest workout should take place when you are rested and ready and have the most free time on your busy vacation schedule. The faster and easier routines will easily fit into a busy day. You can play cardio on your days off, or just take a break when time is short. To further customize the program, we have included alternative exercises that you can choose from, depending on how you feel. Get ready to win with Santa's sleigh.

DIRECTIONS

The following are sample trainings. You can substitute another move with an asterisk (*) next to it for each exercise. See the list of exercise options below.

YOUR OPTIONS

OLYMPIC LIFTS

Power Clean
wrest

HAMSTRINGS EXERCISES

Sumo mainstay Press
Glute-ham raise
Pull the cable through
Floating leg flexion

VERTICAL BACK EXERCISES

Lat Pulldown
chinup
pullup
Twitch

SINGLE EXERCISES

Bulgarian Split Squat
Squats with one leg
Supervised one-legged squat with suspension coach
stepup

ABS EXERCISES

Weighted situp
Side Bend (weighted exercise)
Cable Down Pulldown (weighted exercise)
plank
side plank
From Wheel Rollout
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