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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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