12 Days of Christmas Fitness Workouts Are the changes happening?

Click here and I will send you the Free Workouts, how to do the workouts over the next 12 days, recipes and tidbits to make it through the holidays.  It will NOT be posted below.  You will only find workouts posted here as they get released. Check you email and this page daily for updates.

  1. Hashtag all Instagram and Facebook posts with hashtag #Fit4Females12days
  2. Tag us on social @trinamedves on Instagram and @Fit4Females on Facebook

Trina’s Trainer Tips  

  • Consult your physician before you start any new exercise program
  • Always warm up first for 5-10 minutes, dynamic stretches and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
  • Preform each rep with good form, technique, full range of motion and work within your limits
  • Take it at your own pace, start slow if you are new or getting back into fitness
  • Listen to your body
  • Never work through pain, progression is the goal
  • Never sacrifice form for speed
  • Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
  • Schedule your workouts as an appointment in your calendar, read How to Do this here
  • Rest days are important and stretching is a must

How does 12 Days of Christmas Fitness work?

Aim to do the workouts as many times as possible until the end of December.  Longer if you need the motivation.  Check your email for how to do it and rotate the workouts.

Option 1

  1. Reverse the song “On the first day of Christmas my true love gave to me” from exercise #12 and work your way down to exercise #1.  For example, start with 12 reps of the first exercise,  “On the 12th day of Christmas my Trainer gave to me, 12 Bob and Weave”.
  2. Once #12 is complete, start the song from the top at 12 reps again, then complete exercise #11.  Once you have finished 12 and 11, the song starts over at 12, 11 and then add exercise 10 and so on.  After every new set, start the song over again.  Doesn’t that sound fun and exhausting.
  3. Want more of a challenge: Choose the least amount of rest possible.  When you’re done, you will have completed 639 total reps and a sweaty and energizing calorie and fat burning workout.  Your body is a machine, mo equipment necessary.

Option 2

If the song version feels too much, perform each move for 30 seconds of work and rest 15 seconds in between the next exercise.  Do one round of exercises 12 down to 1.

Option 3

Set a timer for 12 minutes and do as much as you can at your own pace. Rest when needed

Click here to Download the PDF calendar, check off as you go

2020-12-Days-Christmas-Workout-Calendar

[Workout #1] 12 Days of Christmas Fitness “Legs and Core”

12 Bob and Weave
11 Jingle Jacks *low or high impact
10 Santa Side Squats
09 Calf Raises *arms up to increase your heart rate
08 Side kicks *4 each side or alternate left to right
07 Bell Hip Bridges *mini band option just above knee
06 Super Snow Angels
05 Peaceful Plank Hovers *count slow to 5
04 Side Plank Hip Drop
03 Dead Bugs *per side
02 Squat Explosions
01 Single Leg Touch Down Per leg

Get Started Champ!

  • Turn on your tunes
  • Start your timer
  • Go as easy or hard as you can
  • Record the time it takes to complete the challenge by leaving a comment below or on our Facebook Group Event wall
  • Rest when needed, and best technique possible.
Note: Always consult your physician before participating, work at your own pace and fitness level.  Remember to perform #12, then repeat #12, #11, then 12, 11, 10, then 12, 11, 10, 9, etc.

When complete:

  1. Hydrate and stretch
  2. Post on social and hashtag #Fit4Females12days with a proud selfie, tell us how you did and what was your favourite and least favourite exercise.
  3. Record your time by leaving a comment below.

[Workout #2] 12 Days of Christmas Fitness “Cardio and Arms”

You’ve got this champ!  Grab hold of the amazing emails I will be sending over the 12 Days of Christmas fitness here.

12 Lit up low skaters
11 Rudolph Russian twist hold something
10 Straight Arm Circles
09 Bent Over Back swimmers
08  Jab cross duck
07 Football runs
06 Count tricep hold
05 Running flurry punches
04 Squat jumps
03 Burpees or pushups
02 Plank Hold *count very slowly
01 Ab Shimmy each side

Get Started Champ!

  • Turn on your tunes
  • Start your timer
  • Go as easy or hard as you can
  • Record the time it takes to complete the challenge by leaving a comment below or on our Facebook Group Event wall
  • Rest when needed, and best technique possible.
Note: Always consult your physician before participating, work at your own pace and fitness level.  Remember to perform #12, then repeat #12, #11, then 12, 11, 10, then 12, 11, 10, 9, etc.

When complete:

  1. Hydrate and stretch
  2. Post on social and hashtag #Fit4Females12days with a proud selfie, tell us how you did and what was your favourite and least favourite exercise.
  3. Record your time by leaving a comment below.

[Workout #3] 12 Days of Active Recovery
25 min Stretch and Sweat

This active recovery workout is perfect to lengthen and strengthen the body.  Add this in anytime.

Trina’s Take Action Tidbit:

Recognize what you are feeling.  When you want to emotional eat, react to stress I want you to stop and notice what you are feeling.  Once you become award of your emotions, you can control them in a more positive way.  Practice during this stretch workout.
Share This
Share on Pinterest