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
...

Lower body program:
Glute ab/add
Band hip thrusters...

Complete each of these 5 stations as a super set twice through:
Walking Lunges
Sumo Squat with Pulse...

Timed interval program:
100 X 6 second interval Box jumps
100 X 6 second interval Burpees...

Timed interval program:
100 X 6 second interval Box jumps
100 X 6 second interval Burpees...

3 rounds on the bike
10seconds hard, 50seconds recovery
20seconds hard, 40seconds recovery...