The good news about doing jumping jacks in this holiday training regimen is that this is a rest set before your last 3 big sets. Hopefully, you have been doing jumping jacks since you were a child and the pictures will tell you all you need to know about this classic fat burner.
Low-Impact Version– step instead of jump and keep arms even with the chest as they move.
For the kettlebell Swing I realize you may not have access to a kettlebell. If that is the case, you can do this same exercise with dumbbells (even a filled household plastic bottle with a handle – like a gallon milk bottle). However I highly recommend you use kettlebells. Invest in some for your personal home gym.
By Jason Rhymer, Training Department Editor and Z-Health Level IV Trainer
Oh, those aches and pains make it tough to stretch and perform like you want. Your spirit is willing but your flesh --- well it just needs a little help. Everyone can benefit from improved flexibility. If you have the nerve to try something new, we have the flexibility training that will get you moving further.
By James Woodall, Woodall’s Fitness Training
BOOT CAMP TRAINING Get a group of guys, the family or coworkers together to wrestle and flip a big heavy tire, lift kettle bells and battle with some oversized ropes and you have the beginnings of one tough boot camp workout. Add a focus on the teachings of Christ and conversations on living a faith-grounded lifestyle and you’ll gain a whole new level of fellowship and training. This is boot camp --- fitness training you’ve got to experience!
By Jason Rhymer, Training Department Editor
TIMED FATIGUE TRAINING To reeeeeally feel the burn you’re gonna’ need to train a little harder. OK, maybe a lot harder. Here are two programs that will blow up your traditional sets and reps paradigm. Effective for both gals and guys, timed fatigue training is the answer to your question, “How do I get pumped?” Print it, take it to your next workout and get pumping.
Burpees are also called “squat thrusts”. Squat low in a “frog” position. Kick your feet out behind you so that you are in the top of a push-up position. Jump your feet back under you to the “frog” position. Now jump straight up with arms overhead.
Low-Impact Version– squat and put your hands on a step or other secure object, walk your feet out, and walk them back in close to your hands, then just stand up rather than jump.
>A Turkish Get-up is my favorite exercise of all time. Lay down flat and extend one arm overhead. If you are new to this exercise, just try it with no weight first, then you can add an appropriate dumbbell or kettlebell like in the pictures below.
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By Jason Rhymer, Training Department Editor
HOLIDAY TRAINING You know it happens. Your workout routine – is OH SO ROUTINE. We have the perfect solution. That repetitive Christmas tune you’ve no doubt sung just a few times is the model for one incredible workout. Get ready for 12 different exercises that are performed just like the song. Spread the holiday cheer and get someone to join you in this holiday training.
Pull-ups are an upper body compound pulling exercise where the body is suspended by extended arms, gripping a fixed bar, then pulled up until the elbows are bent and the head is higher than the hands, utilizing an overhand (pronated) grip. Focus on getting the elbows by your side and activating your shoulder blades rather than focusing your arms doing the work.
Pistols (Assisted) are basically a single-leg squat while holding on and lightly assisting with the upper body. The focus is extreme range of motion (notice how low Kirsten is getting…sit on your heel if possible). Return to a standing position by driving your heel through the ground, keep the spine long, and only pull with your arms as needed.

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