This workout is inspired by the Christmas carol “The 12 Days of Christmas”. You know, on the first day of Christmas my true love gave to me? Except you’ll be giving yourself a killer workout and preparing for those indulgent holiday feasts. Follow this simple but challenging plan to burn lots of calories, drip lots of sweat, and get into the Christmas spirit!
1. Plank Hold
Hold whatever your preferred plank position is for as long as you can. Once you feel form begin to suffer (back bowing or dipping) stop and move on. Don’t worry, you’ll get plenty more plank in!
Just like it sounds, 2 full range of motion pushups. If necessary modify to your knees or the wall.
3. Squat Jumps
Begin squat jumps with feet hip distance apart. Squat as low as you can by pushing the butt back and out and focusing your weight on your heels. Explode upward in a jumping motion with as much power as you can and then land softly back in place. Just 3!
4. Reverse Lunges
Step into a lunge position by sending one leg back and planting the forward leg firmly on the floor. The goal is to get a 90-degree angle on each knee joint but go as low as you can without pain. Alternate between each leg twice for a total of 4.
Here’s where you begin to hate this workout. There are lots of versions of burpees, including modifications, so pick what’s working for you. Generally, one full burpee is a squat that jumps into a plank position, back to a squat, and ends with a jump straight upward. Feel free to yell, “5 BLEEPING BURPEES!” each time you have to complete them. It helps.
6. Sumo Squats
Sumo squats follow the same rules as other squats. Butt goes back and out, chest stays high, and weight should be on the heels. Simply start with a wider stance and toes pointed slightly outward.
7. Calf Raises
Deceptively simple, the calf raise feels like a bit of a reprieve. However, if you really squeeze at the top as you lift onto your toes, you’re sure to feel the burn!
8. Ab Crunches
Down to floor we go! Just 8 solid ab crunches for this day of Christmas. Remember to keep your low back pressed into the floor to keep from feeling any low back pain and add to your ab workout.
9. Plank Jacks
Starting in a high plank position (hands and toes) jack your feet away from each other and then back together for one rep. If this is too intense, try stepping one foot away from the other at a time.
10. Jumping Jacks
Don’t slack on these jacks! Keep your legs and arms straight and keep breathing as you jump your feet out and in raising your arms over your head.
11. Bridge Presses
Lying on your back, place your feet flat on the floor under your knees. Press your hips up toward the ceiling lifting your lower, middle, and if possible upper back off of the floor. Slowly lower back down between reps.
12. Mountain Climbers
Starting back in the high plank position, bring your knees toward your chest one at a time while squeezing the abs.
Complete this whole list just like you would sing the song. So, your first round will be 1 plank hold. Your second round will be 2 pushups and one plank hold. The third round starts with 3 squat jumps followed by 2 pushups and a plank hold, and so on, through all 12 rounds. This total body challenge can be done absolutely anywhere so there are no excuses for getting a great, fat-burning workout in this holiday season!