And now for the final fat loss program for the year. I hope you enjoyed the previous workouts and made some real progress towards your body composition goals.

This cycle uses two days in the weights room, two interval sessions and two continuous cardiovascular workouts. All sessions are important. Don’t be tempted to do more interval work, as it will do little more than increase the risk of getting sick. This is a hard cycle of training. So be sensible with your nutrition, sleep and the amount of Christmas functions you allow yourself to go to. Enjoy.

DAY ONE
Strength Session
A. Deadlifts from a podium with chains, 4 x 6, 8, 10, 12 (ascending straight sets), 30X0, rest 60 seconds
B. Bench press with chains, 4 x 6, 8, 10, 12 (ascending straight sets), 30X0, rest 60 seconds
C1. Hack squat, 4 x 8+10+12 (drop set), 20X0, rest 90 seconds
C2. Lying dumbbell press, 4 x 8+10+12 (drop set), 20X0, rest 90 seconds
D1. Heels elevated dumbbell squats, 3 x 25, 1010, rest 60 seconds
D2. Standing shoulder press, 3 x 25, 1010, rest 60 seconds

DAY TWO
Interval Session
10 minute walk warm up
5 x 50m accelerations up the hill the main session will be done on
2 x 1 min up the steepest, longest hill you can find, rest is the time it takes to walk back down
2 x 3 min up the steepest, longest hill you can find, rest is the time it takes to walk back down
1 x 5 min up the steepest, longest hill you can find, rest is the time it takes to walk back down
10 minute walk cool down

DAY THREE
Continuous Session
10 minute walk warm-up
60 minutes running at 145-155 beats per minute
10 minute walk cool-down

DAY FOUR
Strength Session
A. Back squats with chains, 4 x 6, 8, 10, 12 (ascending straight sets), 30X0, rest 60 seconds
B. Chin ups, 4 x max reps, 30X0, rest 60 seconds
C1. Lying leg curls, 4 x 6+8+10 (drop set), 30X0, rest 90 seconds
C2. Close grip seated rows, 4 x 8+10+12 (drop set), 20X0, rest 90 seconds
D1. Back extensions, 3 x 25, 1010, rest 60 seconds
D2. Lean away underhand grip pulldowns, 3 x 25, 1010, rest 60 seconds

DAY FIVE
Interval Session
10 minute walk warm up
5 x 50m accelerations
2 x 600m, 2 x 1000m, 2 x 1200m around an oval at best pace fitness allows with 2 minutes rest in between
10 minute walk cool down

DAY THREE
Continuous Session
60 minutes at 140-150 beats per minute on the bike
40 minutes at 145-155 beats per minute running
10 minute walk cool-down