More: 30-Day Push-Up Challenge
- 3000 jumps with a weighted rope.
- 15 x 100-yard sprints with a 15- to 30-pound parachute. Remember it's a sprint not a jaunt. A sprint by definition is 100 percent max effort.
- 2,500 reps of weighted 1-inch ropes work.
- 400 reps of medicine ball work.
Depending on your fitness level, this will take you about 1 to 2 hours to finish. Complete the program three times to burn the full 3,000 calories.
Download and print this workout to take with you wherever you go this holiday season.
Stay in shape this season; sign up for a fitness class.