Welcome to the final stage of the ‘Father Fitness Active Advent.’ 24 days, 8 exercises, various circuits and repetitions.

So well done on completing days 9-16. As the programme is designed for beginners, we started off slowly. It’s now time to continue forming mini circuits and today we’ll be doing four exercises in a row. From day 18 we start to increase the repetitions too!

Don’t forget your breathing, so inhale as you reload. If you need some exercise pointers, you can read up on each exercise here.

I’m really pleased you’ve decided to give the ‘Active Advent’ a go so it’s a big thumbs up from me. As you’ve started, you may as well finish! Please continue to spread the word across social media. Let’s go!

Day 17

Advanced: Perform double the amount of repetitions and / or wear a weighted vest.

Day 18

Advanced: Perform double the amount of repetitions and / or wear a weighted vest.

Day 19

Advanced: Perform double the amount of repetitions and / or wear a weighted vest.

Day 20

Advanced: Perform double the amount of repetitions and / or wear a weighted vest.

Day 21

Advanced: Perform double the amount of repetitions and / or wear a weighted vest.

Day 22

Advanced: Perform double the amount of repetitions and / or wear a weighted vest.

Day 23

Advanced: Perform double the amount of repetitions and / or wear a weighted vest.

Day 24

Advanced: Perform double the amount of repetitions and / or wear a weighted vest.

Well done guys! You’ve now completed the ‘Active Advent.’ Thanks very much for taking part and have a Merry Christmas!

What’s next? Well you can actually form your own circuits now. Each exercises targets a certain part of the body – upper, lower and core. For example: Squats (lower), press-ups (upper), jumping jacks (lower), sit-ups (core), dips (upper), lunges (lower), plan (core) and running on the spot (lower). Just make sure you don’t put two exercises together that target the same body part, unless you want too of course! Jot it down on a piece of paper and write the repetitions and sets next to each exercise.

Huge thanks to the following people for making this project possible…

• Created by Lone Pine Pictures
• Music by Marco Belloni
• Trainers by New Balance
• Tracked by TomTom Sports
• Fuelled by Nutree Life
• Jumper by George at ASDA
• Advent by Sainsbury’s
• Clock and Rug by TK Maxx
• Sofa by IKEA