Christmas Burn Week
MP Weekly Workout 25
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Day 1 – Upper Body Burn
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Day 2 – Lower Body Power
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Day 3 – Back, Arms & Conditioning
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Day 4 – Enjoy Your Guilt-free Christmas
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Day 5 – Core & Cardio Smash
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Day 6 – Full Body Sweat
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Day 7 – Holiday HIIT Burner
Day 1 – Upper Body Burn
Strength Supersets (4 rounds):
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Bench Press – 8 reps
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Push-Ups – 15 reps
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Dumbbell Shoulder Press – 10 reps
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Lateral Raises – 15 reps
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Tricep Rope Pushdown – 12 reps
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Plank Shoulder Taps – 20 taps
Finisher:
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3 rounds: 30 sec battle ropes + 30 sec rest
Day 2 – Lower Body Power
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Back Squat – 4x8
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Walking Lunges – 20 steps
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Romanian Deadlift – 3x10
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Leg Press – 3x15
Finisher:
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Wall Sit 60 sec -> 30 Squats (2 rounds)
Day 3 – Back, Arms & Conditioning
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Pull-Ups or Lat Pulldown – 4x8-10
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Barbell Row – 3x10
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Superset: DB Curls + Tricep Dips – 3x12
Conditioning Circuit (3 rounds):
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10 Burpees
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20 Mountain Climbers
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15 Kettlebell Swings
Day 5 – Core & Cardio Smash
Circuit (4 rounds):
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Sit-Ups – 20
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Russian Twists – 30
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Hanging Knee Raises – 15
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Air Squats – 25
Cardio Finisher:
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10 min incline treadmill walk or bike intervals
Day 6 – Full Body Sweat
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Deadlift – 4x6
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Dumbbell Thrusters – 3x12
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Push Press – 3x8
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Bent-Over Rows – 3x10
Finisher: EMOM 8 min
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Min 1: 12 Jump Squats
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Min 2: 10 Push-Ups
Day 7 – Holiday HIIT Burner
AMRAP 25 minutes:
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10 Goblet Squats
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10 Push-Ups
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15 Sit-Ups
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20 Jumping Lunges
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10 Burpees
Move fast, rest when needed.
