Just because your gym might be closed, you’re away visiting family or off on holidays for the silly season that doesn’t mean there’s an excuse to let your training slide.Here’s an early Christmas present from Fitness Competitor and Personal Trainer Andy Forbes’ – a workout version of the popular Christmas carol ‘The 12 Days of Christmas’.
All of these exercises are designed to be performed at a park using a bench. Alternatively these can just be done in the back yard or indoors. No equipment needed! Start at the twelfth day work through to the first day from there.
So go ahead! It’s time to earn your Christmas pudding…
The 12 Days of Christmas Workout
- 12 Star Jumps
- 11 Mountain Climbers (hands on park bench or ground)
- 10 Hip Thrusts (shoulders on the park bench or ground)
- 9 Sit Ups to Knees or V sits on the park bench if you’re experienced
- 8 Push Ups (hands on park bench or ground)
- 7 Squat Jumps (or box jumps onto the park bench)
- 6 Alternate Leg Reverse Lunges (6 per leg with 1 foot behind you on the park bench)
- 5 Burpees
- 4 Squats to the bench (squats to the ground)
- 3 Tricep dips on the bench (legs out straight to increase resistance)
- 2 Minutes of hovering above the park bench in a squat.
- 1 Plank – hold for your maximum time effort (elbows on the bench or flat on the ground for a harder version).
- ACTIVE REST Run or walk around the park or block at least 400 metres or 1 minute on the spot running if you’re in a confined space.
OPTION 1
For our fitness fanatics or if you really want to challenge yourself work at completing up to 12 sets of the entire circuit!
OPTION 2
Work in a pyramid set adding one exercise each round exactly like the song. Start with twelve repetitions of the first exercise, then take the active rest. Then do twelve repetitions of the first exercise again and eleven of the second, then the active rest. Start over with 12 reps of the first exercise, 11 of the second, and 10 of the third. Keep repeating until you’ve done all twelve exercises.
Work in a pyramid set adding one exercise each round exactly like the song. Start with twelve repetitions of the first exercise, then take the active rest. Then do twelve repetitions of the first exercise again and eleven of the second, then the active rest. Start over with 12 reps of the first exercise, 11 of the second, and 10 of the third. Keep repeating until you’ve done all twelve exercises.
Have fun and Merry Christmas!
