The Perfect Holiday Workout?

November 23, 2010 by · 1 Comment
Filed under: Blog 

It happens every year. America’s infamous 35 day stretch where almost everyone gains 5-10 pounds of fat “celebrating” Thanksgiving, the December holidays, and New Years. The worst part is, that time of year tends to be so hectic, people can’t even get to the gym and have a decent lift… Basically adding insult to injury…

Trust me, I understand that you are busy, but that is not excuse to not get in a good lift and continue progressing towards your goals. For example, if you have  45 minutes at the gym you can easily do the following:

Warm-up:

-Foam Rolling (8 reps each)

1. Quads

2. Adductors

3. Lats

4. Traps

-Dynamic Warm Up

1. Knee to chest to forward Lunge x 5/side

2. Sumo Squat to Stand x 6

3. Scap Wall Slides x 10

4. Reach Roll and Lift x5/side

Lift:

A1) Deadlift 4×3

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A2) Landmines 3×8/side

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B1) Walking Lunges 3×6/side

B2) Rollouts (band resisted or not) 3×12

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Conditioning:

Intervals: 20 seconds on/40 seconds off x8

Or you can always mix it up and do a strong man circuit:

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You will be in and out like a fast food restaurant (Yes I stole that from NBA Street 2. What of it?!?!).

Jason Ferruggia has put together a great program for the people that need to be in and out of the gym while getting a great training effect. If you want to put on size this winter his Minimalist Training workout will help you pack on the muscle while minimizing the damage from your mom’s apple pie and grandma’s cheese potatoes.

You can check out his program here. He is heavily discounting it for until Friday!

Minimalist Training for Maximum Gains (Discounted Price)

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Comments

One Response to “The Perfect Holiday Workout?”
  1. Rachel says:
    January 27, 2011 at 7:45 pm

    Hi Kevin,

    I just found The Fitcast and am in the process of catching up! From what I can hear on it during off topic, or even in the podcast itself, you do like Back to the Future…well, I have to say that you should check out my husband’s facebook and website…as well as his live video feed…he is an avid BTTF fan and endorsed replicator of the DeLorean Time Machines (Kevin Pike, the original special effects supervisor who built the car, heavily endorses him…as does writer/producer Bob Gale). He also does other movie and TV cars that you might like. Anyway, I just wanted to share this because I think it is wicked cool that your fitcast podcast brought his and my worlds together like that…I am a health and wellness student with a focus in fitness and nutrition and a degree in psychology. If you ever want a ride in a time machine and are in Dallas, look us up!

    Rachel

    Here are his sites:

    http://www.facebook.com/videobobtv
    http://www.ustream.tv/channel/texas-tv-cars
    http://www.texastvcars.com/
    http://www.robertmoseley.com/main.html

    P. S. Speaking with Alan Aragon via email as well! Love his papers…looking all of you guys up too!

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    About Kevin:


    Kevin Larrabee, CSCS
    (Photo shot by Megan Labella )

    Kevin Larrabee graduated from Keene State College with a BS in Health Science in August 2008. He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. Kevin has had a passion for fitness and nutrition ever since winning his battle with the bulge at the age of 15. After discovering the effects of diet and exercise, Kevin lost 30 pounds in three months. Ever since then he has be striving to learn as much as he can about fitness and nutrition.

    Kevin completed an internship at Cressey Performance in Hudson, MA. There he worked with a wide demographic from weekend warriors to high school, college, and minor league athletes. After his internsship Kevin spent one year as a Pro Trainer at Boston Sports Club in Woburn, MA.

    Currently Kevin is working at Mike Boyle Strength and Conditioning in Boston, MA as a strength & conditioning coach.

    Kevin created The FitCast Podcast after looking for a decent fitness and nutrition podcast and coming up empty. The simple idea of The FitCast has grown into a premium service (The FitCast Insider) and a new podcast with Brian Grasso of the IYCA based on Youth Fitness.

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