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Let’s face it, you know you’ve eaten too much, drank too much and done as little as possible over the Christmas period. For some, this has been enough to kill your motivation to train. However, there are some workouts that can help you stay focused and put you back on track to achieve your goals.

This article contains a list of 5 different workouts to help you stay on track during January and into the New Year. The key is to find a workout that you are most likely to enjoy as obviously, you are most likely to complete it. That’s why selecting a workout regimen that fits your own personality/neurotype is paramount to long term body composition changes (follow Christian Thibaudeau for the most up to date research on this!).

Workout 1 – Death by Farmer’s Carries

Who? For those of you that are all about intensity (a go hard or go home approach) and dislike traditional forms of cardiovascular training.

How? Heavy farmers carry intervals with short 60s rest periods. Repeat for 10 rounds. Use a distance of 30-40m.

Workout 2 – Born to be an Athlete

Who? For those of you that enjoy athletic training methods – think fast/explosive/high skill level/strong. You enjoy bursts of acceleration and high speed movements

How? All out effort for short duration with moderate rest intervals. Exercises performed with high acceleration. For this we recommend a sled/prowler or even basic sprinting. It would look something like this:

A1. Prowler sprint 10s

Rest 45s

A2. Sledhammer striking 12s

Rest 45s

A3. KB swing 20s

Rest 75s

For 4-6 rounds

Workout 3 – Mr/Mrs Endurance

Who? For those of you who like working at a consistent pace for a specific period of time. You enjoy trying to maintain a decent level of intensity to your workouts but also like variety in your training.

How? Traditional circuit training – 5 rounds of a circuit with 45-60s rest between rounds. Pick 5 bodyweight exercises, perform 10 reps of each and keep a steady pace throughout.

Workout 4 – All about your GOALS

Who? Those of you that enjoy do not need excitement in their training or do not get bored doing an activity repetitively if it is to achieve a desired outcome. Think runners, swimmers, rowers, cyclists etc.

How? 30-60 minutes of exercise at an intensity of around about 70% of max heart rate. An example would be:

  • Assault Bike – 2 minutes
  • Rower – 2 minutes
  • Ski-Erg – 2 minutes
  • Repeat for 30 minutes

Workout 5 – Beast Mode

Who: You like a challenge and you want to see how you fare against others. You like to test yourself and go all out for the win.

How? Crossfit style workout with a desire to complete a certain workout as quick as possible. This is a maximal effort workout for time!

  • 1000m Row
  • 30 Burpees
  • 20 KB Swings
  • 10 Pull Ups
  • 5 Double Kettlebell cleans

There is no type of magic training system, the key is to find what style you enjoy and what fits in with your lifestyle. With that in mind, our January enrolment for male and female group training has begun (for more information – follow this link) or why not check out our personal training section to see how we can make your training enjoyable, sustainable and result-driven.

Enjoy the workouts!


If you would like more information on workouts like these, please get in touch! Our details are on the contact page. We are always happy to help.

You can also see other posts like these on our blog page. Have a suggestion for what we can cover next? Then please do get in touch!