EAT AND TRAIN LIKE AN EXERCISE SCIENTIST & NUTRITIONIST

12 days of Christmass:
1 20m sprint
2 burpees...

4x4 HIIT Protocol:
Stage 1
2 mins - gradually increasing your heart rate until you reach 85-95% of your heart rate reserve...

Lower body circuit:
Wall sit
TRX Pistol squats or normal squats...

Upper body circuit:
Kettle bell upright row
Push-ups...

Complete as many rounds as possible
...