Hardcore 12 Days of Christmas workout will burn off all the turkey dinner(s)
Have you been sat ploughing through turkey dinners, mince pies and chocolate selection boxes for the past few days?
Have you swilled enough beer to sink a small boat? Has the food guilt started creeping in after a jolly old Christmas food binge?
You're going to need a pretty tasty workout to burn that lot off. Well, we've got just the workout for you - it's an all-in-one muscle-building, fat-burning, cardio blast that will sweat the Christmas right out of you. Thanks CrossFit Clitheroe.
It's festive themed too, obviously.
The 12 Days of Christmas workout basically follows the Christmas carol - except instead of the 'five gold rings, four calling birds, three French hens' etc - we've cunningly replaced them with exercises.
So you do 1, then 2 and 1, then 3 and 2 and 1, then 4 and 3 and 2 and 1 - all the way up to 12.
Try to do the whole circuit without a break...and without bringing your Christmas dinner back up. it should take a good 20 minutes.
12 Days of Christmas Workout
1 Deadlift
2 Hanging toes to bar
3 Strict pull ups
4 Barbell thrusters
5 Squat and tuck jumps
6 Burpees
7 Lunges (both legs)
8 Press-ups
9 Barbell Shoulder Press
10 Sit-ups
11 Kettlebell Swings
12 Back Squat
So here's the weights you'll need...*
Hard
Deadlift 100kg
Thrusters 34kg
Barbell Shoulder Press 34kg
Kettlebell Swings 24kg
Back Squat 34kg
F**king hard
Deadlift 125kg
Thrusters 42.5kg
Barbell Shoulder Press 42.5kg
Kettlebell Swings 32kg
Back Squat 42.5kg
*Scale down the weights to a weight you can manage if you need - you want to see Christmas 2016 after all.
This week: Barry Murphy and Andrew Trimble chat PRO14 quarter finals and preview the Champions Cup final. We hear from Stander, Contepomi, Best, Cave, van der Flier and Butler, and Ulster scrumhalf Dave Shanahan talks Game of Thrones theories.
with Barry Murphy and Andrew Trimble
