Recovery Rescue

Squats

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The festive season is over and it has been a wild ride. At this point it can be difficult to know where to start; your mind is racing, “new fitness programme”, or “new eating regime”. To get back on the health train it is best to make a plan, start it and stick with it. Don’t lose interest after one week; develop new positive healthy lifestyle habits. Over time you will reap the benefits. Be kind to your body feed it wholesome foods and put it through the paces of a sweaty workout. Remember inhale, exhale.

Try this Sweat Session I created over the festive season to help you kick start your fitness regime:

You will need:

  • Gymboss set 40 seconds on/ 20 seconds off (20 rounds)
  • Skipping rope

Sweat Session

Train

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3,000 meter Rowing. Once this is complete begin the following 5 rounds, set your gymboss timer.

  • Skipping
  • Bear Crawls
  • Walking Lunges
  • Burpees
  • Jump Squats

Next move to 5×5 sets to build strength:

  • 5×5 Lat Pull Downs
  • Press Ups AMRAP (as many reps as possible)
  • 5×5 Bench Press

Bonus Round

  • 100 Walking Lunges
  • 50 Full Squats

This is a great session to get your heart pumping and sweat those toxins from the festive silly season. Make sure you drink plenty of water both during your workout and afterwards.

Once you have the sweaty session completed, you will need to refuel your muscles for recovery. After working out I love recuperating with a smoothie. Try this Berry Bliss Smoothie Recipe:

  • 250ml Koko Coconut Milk
  • 50 grams Frozen Raspberries/Strawberries
  • 1 scoop Vanilla Whey Protein or Vegan Protein
  • 1 tablespoon Chia Seeds

Pop in blender, blitz till smooth and enjoy!

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