In the xmas run up there are some tried and tested ways to retain muscle, lose fat and re shape your body
one such way is the old PHA method of alternating upper and lower lifting exercises paired together and keeping the rest short
pretty simple but tough and damn effective
below is a couple of workouts to try and ideally do 4 days per week doing each workout twice,
session 1
( each exercise 12 reps for 3 sets with 45 secs rest between sets )
squats
pulldowns
bench press
RDL
reverse lunge
oh barbell press
finisher
airbike 4 sets max effort for 20 secs
workout 2
steps
dips
barbell bent over row
leg press
incline dumbbell press
sumo deadlift
finisher
hiitmill sprints 4 sets 20 secs max effort
All the exercises are using enough load in each set to put sufficient stress on the body and overload the muscles
Obvs this is paired with a nutrition plan conducive to fat loss with right amounts of protein and keeping a control that calories are in check !!