Winter Wonderland: Your Guide To Fitness This Winter

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Winter is here and the bulking season is on for all bodybuilders out there, a time of calories and casseroles. However if you are not joining the bulk, don't let the cold chill of winter keep you from looking and feeling your best this Christmas. 

Here are a few tips for embracing the cold this holiday season as-well as an (A/B) Workout plan to put all them Christmas calories to good use!

Embrace The Cold!

The easiest way to embrace the weather, is to embrace your inner polar bear and get outside! Whether you enjoy the slopes or a run beside a lake, getting out into the cold will make your senses come alive. The best way to stay warm? Get your body moving! Always a better alternative than remaining cooped up inside all winter.

>> Jump Out Of Bed With A Spring In Your Step

New Year Almost Here

Set yourself a goal and push through it in December. With the final month being a busy one, we leave ourselves till last. With the New Year around the corner, we leave our goals and resolutions for another month as we can visit them later. A shocking 35% of new year resolutions are ever followed through. Wouldn't it be better if you set yourself a little goal in December to achieve, then on the wind of that success you follow up with your resolution?

It could be breaking a personal best, trying out a new routine and sticking with it through the month. As long as you are better than you were yesterday, you are a success!

Liven up that Ipod ( We aren't talking about Christmas songs)

If you enjoy the odd jingle bells while squatting, then we will not say otherwise. However with the end of the year upon us and new prospects ahead, this is the time for compilation albums and 'best of 201.' Liven up for December with a fresh set of playlists and artists. Keep it pumping at 120 bpm - 140 bpm  for optimal performance.

- Work Out Plan - 

Monday - Back

EXERCISE 1
BARBELL bent-over row:  10 Sets // 10 Reps // 30 Sec rest Between set


EXERCISE 2A
Pull Up: 5 5 Sets // 15 Reps // 2 Minute rest

EXERCISE 2B
Lateral Pull-Down: 10 Sets // 10 Reps // 90 Sec Rest Between Set

Exercise 3
Treadmill run:  20 minute run.

Tuesday - Chest

EXERCISE 1 - Super Set x4
Incline Dumbell Press:   12 Reps 
Flat Dumbbell Flye:  10 reps
Decline Push Up:  10 Reps

Rest 90 Secs between super set.


EXERCISE 2A
Incline Bench Press: 10 SETs // 10 reps // 60 secs rest between sets

EXERCISE 2B
Decline Bench Press: 10 Sets // 10 reps // 60 secs rest between sets

EXERCISE 3
Dips: 3 Sets // to failure // 90 sec rest between sets

Wednesday - Leg

EXERCISE 1
Back Squat: 5 sets // 8, 10, 12 ,10, 8 Reps // 2 mins rest between sets


EXERCISE 2A
Romanian DeadLift: 8 sets // 8 reps // 2 mins rest between sets

EXERCISE 2B
Leg Press: 5 sets // 10 reps // 60 secs rest between sets

EXERCISE 3
Barbell Hip Thrust: 5 Sets // 12 reps // 90 sec rest between sets

Thursday - Cardio

EXERCISE 1
Jog: 30 minutes

Friday - Shoulders

EXERCISE 1
Arnold Press: 8 sets // 10 reps // 60 secs rest between sets

EXERCISE 2A
Dumbell Lateral Raise: 10 sets // 10 reps // 90 secs rest between sets

EXERCISE 2B
Barbell high pull: 10 SETS // 10 REPS // 90 SECS REST between sets

Saturday - Legs

EXERCISE 1
Barbell Front Squat: 8 SETS // 10 REPS // 60 SECS REST BETWEEN SETS

EXERCISE 2A
Goblet squat: 10 SETS // 10 REPS // 90 SECS REST BETWEEN SETS

EXERCISE 2B


barbell Calf raises: 10 SETS // 10 REPS // 90 SECS REST BETWEEN SETS