Ohhh, are you in for a treat today! It’s one of the most anticipated emails of the year … because it’s got all of the details for this year’s 12 Days of Fitmas Workout!
This is a special holiday workout that will fire up your metabolism and help keep you on track with your goals.
Why create a special holiday workout? Well, first: because it’s FUN.
And even MORE importantly, keeping your activity level up over the holidays is critical. It will help you:
- Sleep better
- Fight off colds & other illnesses
- Feel more upbeat & relaxed
- Have more energy
You can do this one solo … or with your kids, family, and friends.
This workout is a total body high-intensity workout done to the format of the holiday song The 12 Days of Christmas.
Here’s how it works:
There are 12 rounds … and every round, you add a new exercise that corresponds to the day it represents in the song.
So, for round 1, you would do 1 minute of jump rope (do “pretend” jump roping if you don’t have a rope available or haven’t mastered jumping rope yet).
Round 2 you would do 2 push-ups + 1 minute of jump rope.
Round 3 would be 3 lunges (each side) + 2 push-ups + 1 minute of jump rope … all the way to round 12, where you would do the whole thing from day 12 through day 1.
Listen to your body and take breaks as needed!
12 Days of Fitmas Workout
Warm up with 5-10 minutes of light cardio … walking in place, treadmill, etc., and light stretches (leg swings, arm circles, etc.)
1 min. jump rope
2 Push-ups
3 Lunges (each side)
4 Mountain Climbers (each side)
5 Bench (or Couch) Dips
6 Step-ups (each side)
7 Plank Jacks
8 High Knees (each side)
9 Plank hip dips (each side)
10 Jumping Jacks
11 Squats
12 Burpees
Be sure to cool down with some easy movement (walking, stretching, etc.) to bring your heart rate down, and then light stretching.
EXERCISE DEMOS:
Jump rope: https://media.giphy.com/media/hb7rHspTr6Nqg/giphy.gif
Pushup: http://gph.is/2pobxK3
Lunges: https://media.giphy.com/media/1ncuQASTajJ0lx6Nix/giphy.gif
Mountain climbers: https://media.giphy.com/media/jsYmets3thkLhcvZ43/giphy.gif
Bench/Couch Dips: https://media.giphy.com/media/eiWRVNBggNJNS/giphy.gif
Step-Ups www.acefitness.org/resources/everyone/exercise-library/28/step-up/
Plank Jacks: https://media.giphy.com/media/2UqZvQq4p9DjTBDVRc/giphy.gif
High knees: https://media.giphy.com/media/62aGqZoUJYtPsl0Hb0/giphy.gif
Plank Hip Dips: https://media.giphy.com/media/dXRLYeOuD8JqRhcQoU/giphy.gif
Jumping Jack: https://media.giphy.com/media/ckMk3RKUK29lziaspI/giphy.gif
Squats: https://gph.is/2REB7sF
Burpees: https://media.giphy.com/media/PRqqGrAiGv4VW/giphy.gif
Let me know how you feel after this workout! 🙂
