Welcome to the cycle of GWODs programmed by Chris Freytag! Chris will be bringing you the next three months of workouts, and we're excited to hear what you think. Have any questions or comments? Drop us a line: gwod [at] greatist.com!

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It's officially the holidays — make your workout short, intense, and effective!

IF YOU WORK OUT 2 DAYS PER WEEK:


Rest.

IF YOU WORK OUT 3 DAYS PER WEEK:

Start with a 5-minute dynamic warmup:

· Back rolls 30 sec

· Arm circles – 30 sec

· Gate swings (for hips) 30 sec

· Straight leg kicks 30 sec

· Jog it out -3 min

Then, do all 6 exercises below for 20 reps each in a row with as little rest as possible in between. Go for 20 or 30 minutes depending on fitness level.

· Do “As Many Rounds As Possible”

· End with 3 minute cool down

*challenge yourself with the proper dumbbells, go heavier when you can as long as your form doesn't suffer. Modify when needed (ie: pushups on knees).

**2-3 rounds will be approx. 20 minutes, 3-4 rounds will be approx. 30 minutes.

Check out this video for descriptions of each movement!

1. Pass Through lunges- add bicep curls

2. Down Dog Pushups

3. “Long Jump” squats

4. Arm Arcs (shoulders)- add balance on one leg

5. Army Crawl (plank position) try to incorporate as many as possible on toes

6. “High Boat Low Boat” - Abs – add a weight

IF YOU WORK OUT 4 DAYS PER WEEK:

Cardio workout-

Speed workout: This is your interval workout. Always start with your warm up for 5 minutes at an easy pace. Gradually increase to a moderate intensity and stay there for 3 minutes. Then take it up to a high intensity and hold for 1 minute- this is your hardest effort- 8-10 on the RPE scale. Do this moderate/faster interval workout 3 times or more depending on the length of your workout. This is a calorie blaster and a great way to train your heart to work more efficient.

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