Unfortunately this means that all the hard work you put into exercising regularly and eating well is in some serious jeopardy. Never fear, I have 4 awesome finishing moves that you can add to the end of any of your workouts to maximise your expended energy.

Tyre Tipper

For this drill you will need one large truck tyre. Pick one that you find sufficiently difficult to flip. You will also need around 30m of space to flip the tyre in.

Start at one end of your 30m space. Flip the tyre just once towards the other end. Jump into the tyre and out of the other side. Run back around to the other side and repeat until you reach the other end of your space. Rest for a minute and repeat the drill in the other direction.

The cheapest workout equipment around - FREE!

Tip: Truck tyres are surprisingly easy to get. Ask around your friends if they know someone or go check out your local car yard. Never pay money for tyres, companies have to pay money themselves to get these removed so you are doing them a favour.

Medicine Ball Madness

Grab a Medicine Ball. Pick a weight from 3-6 kgs. If you can’t find one heavy enough that’s no problem, just perform the exercises more explosively or use a dumbbell.

Run through the following exercises back to back with the Medicine Ball for 12 reps each. At the end rest for 2 minutes and then repeat the drill 2 more times.

• Front Squats
• Alternating Reverse Lunges
• Woodchops Left to Right
• Woodchops Right to Left
• Overhead Triceps Extensions
• Slams

4 Cone Ladders – Lower Body

Set up 4 cones in a 5m square. Start in one corner with the first exercise, run to the next corner and perform the next exercise and so on.

On the first round perform 10 reps of each exercise, on the second round perform 8 reps on each exercise, then 6 and then 4 and finally 2. Two reps doesn’t seem like a lot but trust me, it’s that last round that makes all the difference. You will feel this in your legs tomorrow.

Here are the exercises. Of course you can sub in your own too.

1. Squats
2. Alternating Lunges
3. Jump Squats
4. Bodyweight Stiff-Legged Deadlifts

Tip: Limited on space? Just perform 1 burpee between each exercise too keep that heart rate revving.

Bodyweight Blast – The 5x5x5

As it’s name suggests, this drill involves 5 reps of 5 different exercises for as many rounds as you can possibly achieve in 5 minutes. Keep going from exercise to exercise until the 5 minutes is up. Of course then you should collapse onto the ground.

If the exercise is unilateral (one sided) make sure you perform 5 reps on both sides.

1. Mountain Climbers
2. Full ROM Situps OR Crunches
3. DB Side Plank Reach Throughs
4. DB Curl To Press
5. Burpees

Feel free to sub in your own exercises depending on your specific goals. Make sure you try this one out a few weeks later to see if you can beat your record number of rounds.

I hope you enjoy conquering your Christmas workouts with these kickass Finishing Move Drills. You now have no excuses to keep that tummy fat at bay for another month. Now finish them off!

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A few notes about heart related illness:

• Hypertension (High Blood Pressure) is usually found in people who are overweight, physically inactive or have a lot of salt in their diet.
  • It can also be exacerbated by high stress levels from work and other activities.
  • Exercise is crucial in weight loss and is proven to help you manage stress knocking out 3 of those factors.
• Cardiovascular Disease is caused by a breaking off of plaque in an artery. The plaque is usually caused by high bad cholesterol which is caused by really poor diet.
  • It kills one Australian every 10 minutes.
  • Smoking, excessive alcohol consumption, diabetes and being overweight all contribute to the likeliness of getting heart disease.

Best types of exercise to improve heart health:

• 

  HIIT (High Intensity Interval Cardio): HIIT involves short intervals of hard and medium intensity whether it be on a treadmill, cross-training, punching bag or outside. The idea is that the short bursts of super intense training will keep your heart rate elevated even through the medium intensity parts. Pushing your heart rate up high will force your heart to grow stronger. Increasing heart strength is crucial in lowering blood pressure.

• Steady state cardio such as walking and cycling is excellent to get your heart pumping, especially if you are sitting around most of the day at work which your heart unchallenged.
• Play a sport. Not only is this great fun, it is also a good way to make new friends and find other people with the same fitness goals as you.

Best changes to diet to improve heart health:

• Try not to add too much salt to your food. Avoiding pre packaged, frozen and take away foods are a really easy way to lower your salt consumption.
• Eat a balanced diet, including food from all the food groups in appropriate proportions.
• Keep alcohol to a minimum, avoid binge drinking.
• Quit smoking. Not really diet related but definitely worth mentioning.