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The “Original” 12 Days of Fitmas Workout

This holiday-themed workout is so much fun! If you have family around, get them to join you.

It’s a “ladder” workout, done to the format of the song “The 12 Days of Christmas.”

Every round, you add a new exercise and you do that exercise for the number of reps it would be for the day it represents in the song.

So, for round 1, you would do 1 squat thrust, and then for round 2 you would do 2 squats + 1 squat thrust, day 3 would be 3 push-ups + 2 squats + 1 squat thrust … all the way to day 12, when you would do the whole thing from day 12 through day 1.

12 Days of Fitness Workout

Warm-up with 5-10 minutes of light cardio… walking in place, treadmill, etc., and light stretches (leg swings, arm circles, etc.)

  • 1 Squat thrust (burpee with no push-up)
  • 2 Squats
  • 3 Push-ups
  • 4 Speed skaters
  • 5 Plank shoulder taps
  • 6 High knees (each side)
  • 7 Ab bicycles
  • 8 Lunges
  • 9 Crunches
  • 10 Mountain climbers
  • 11 Russian twists
  • 12 Jumping Jacks

Be sure to cool down with some light movement (walking, stretching, etc.) to bring your heart rate down.

It’s a fun way to get a little movement in, and also spend time with your friends or family.

Make it an amazing and fit day,

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REFERENCES:

If you need visual references for the exercises above, here are some examples:

Squat thrust (burpee with no push-up) – www.youtube.com/watch?v=GP2CxUk079I

Squats – www.youtube.com/watch?v=C_VtOYc6j5c

Push-ups (can also be done on knees vs. toes) – www.youtube.com/watch?v=_l3ySVKYVJ8

Speed skaters – www.youtube.com/watch?v=KOTEyGY93OY

Plank with Shoulder Tap – www.muscleandfitness.com/training/workout-routines/alternating-shoulder-taps

High knees – www.youtube.com/watch?v=QIwxSeKpHtI

Ab bicycles – www.youtube.com/watch?v=tK-bVIj2xZ0

Lunges – www.youtube.com/watch?v=6RVu-R9bS7w

Crunches – www.youtube.com/watch?v=Xyd_fa5zoEU

Mountain Climbers – www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/mountain-climber

Russian Twist (can be done unweighted) – www.youtube.com/watch?v=LlccOWys8IU

Jumping Jacks (shows variations) – www.youtube.com/watch?v=UpH7rm0cYbM

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