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12 days of Christmas workout

Hooray! It's Christmas time…which means, tis the season for the 12 Days of
Christmas Workout!

 

 

 

My bootcampers love and hate coming to my classes at Christmas time. They love it because it’s Christmas and I’m giving them a belly-busting workout that’ll burn off those extra calories, but then they also really hate it because it’s HARD!

 

A couple of years ago I created a 12 Days of Christmas Workout and this December I’m bringing it back with a bang! We have just 3 bootcamps left for the year so I want to make sure my bootcampers get an amazing workout before they stuff their faces with turkey and Yule log!

 

The workout itself is simple. Just like the song the “12 Days of Christmas”, you complete each exercise in ascending order then work your way back down, adding one exercise per round…

 

Remember, the workout is performed exactly as the song goes so there are 12 rounds in total. The first round is simply 1 sprint lap.  The second round is 2 push-ups and 1 sprint lap.  The third is 3 rockstar jumps, 2 push-ups, 1 sprint lap.  Continue in this pattern until you get to round 12, which includes all movements.

 

Santa

On the first day of Christmas, my true love gave to me…. 1 SPRINT LAP!

 

On the second day of Christmas, my true love gave to me… 2 PUSH UPS, 1 SPRINT LAP!

 

On the third day of Christmas, my true love gave to me… 3 ROCKSTAR JUMPS, 2 PUSH UPS, 1 SPRINT LAP!

 

You get the idea….

 

And yes that equals 12 sprint laps in total. Which is the equivalent of about 2km. Along with all the other stuff, such as squats, jumping jacks and BURPEES… ouch! Gotta love a good Christmas workout, Celebrity Circuits style!

So this is what the final round will look like:

 

  • 12 Russian twists

  • 11 jump kicks

  • 10 burpees

  • 9 plank jacks

  • 8 squats

  • 7 sit-ups

  • 6 jumping lunges

  • 5 jumping jacks

  • 4 plank punches

  • 3 rockstar jumps

  • 2 push-ups

  • 1 sprint lap

Obviously this is designed for a group bootcamp class so these moves are bodyweight only. However if you happen to have a set of dumbbells lying around and want to make it even harder then why not up the ante?

 

  • 12 Russian twists – add a dumbbell / kettlebell for more challenge
  • 11 jump kicks – go faster!
  • 10 burpees – perform with dumbbells and throw in a bicep curl between reps
  • 9 plank jacks – go faster!
  • 8 squats – barbell, dumbbells… just add weight!
  • 7 sit-ups – perform with a kettlebell overhead
  • 6 jumping lunges – hold dumbbells to add more challenge
  • 5 jumping jacks – go faster or perform holding a pair of light weights.
  • 4 plank punches – add dumbbells!
  • 3 rockstar jumps – jump higher, jump faster!
  • 2 push-ups – plyo push-ups, one-legged push-ups, push-ups with rotation…the variations are endless!
  • 1 sprint lap – grab a sandbag and go for it!

Don’t get me wrong guys this workout is tough but you will love it (in a ‘hurts so good’ kind of way) But whether you love it or hate it, it’s definitely the one to set you up for Christmas Day!

 

Find More information on our bootcamps here