Time 4 the Fit4Females 12 Days of Christmas Fitness Challenge for full accountability.  Work at your own pace!

12 Days of Christmas Fitness Workout

Click here to get the Free Workout and Accountability to your Inbox.  Hashtag all your IG and Facebook posts #F4F12DAYS and #Day1 (or whatever day you are on) and TAG ME in them @trinamedves on Instagram and @Fit4Females on Facebook

12-days-christmas-fitness

[Workout #1] 12 Days of Christmas Champs

*Bold indicates a different move between Workout #1 and #2.  Be sure to vary them up!
12   Jingle Jacks *low impact to modify
11    Holiday Hip Thrusts *face up squeeze glutes
10   Packing jab cross punches *each side
09   Silent Superman Swimmers *face down, pretend to swim
08  Rock star side kicks alternating
07   Lit up Low Skaters
06  Santa Squat Kicks
05   Barking Burpees!
04   Scrooge Squats or Star Jumps
03    Decorating Diamond Pushups *modify on wall to start
02   Sky diver rolls *use your core

01    Peaceful 360 Plank around the world *full 360 as SLOW as possible

 

Always consult your physician before participating and work at your own pace and fitness level.  Be sure to warm up for at least 6 minutes.  Don’t forget 12, then 12, 11, then 12, 11, 10, then 12, 11, 10, 9, etc.

Record your time by leaving a comment below or on our Facebook Group Event wall.  Get your iPod and a timer and work it F4F 12 Day Challengers.  Don’t forget to #F4F12days and join our 12 Days of Christmas Facebook Group Event.

Trina’s Real Time Last set of 12 Days Workout #1

How does the 12 Days Work?

Try to do the workouts as many times as possible until December 25 and longer if you need the motivation.  Vary between Workout #1, #2 and 3.

We reverse the song from 12 and work our way down all the way to 1.  For example you will start with 12 reps of the first exercise (12 Santa Squat Kicks) “On the 12th day of Christmas my Trainer gave to me, 12 Santa Squat Kicks”.

Once 12 is complete, you start the song from the top at 12 reps again and then move on to 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, you must start the song over again.  Doesn’t that sound fun?

To make the 12 Days of Christmas even more Challenging, try for 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.  No equipment necessary, it’s all about you.

Join our 12 Days of Christmas Facebook Group and either post your time on the wall or in the comment section below.  Have fun and Happy Holidays!

Be sure to consult your physician and make sure that you are cleared for exercise.  Work at your own pace and scale or change any of the exercises as you need to.  Listen to your body.

[Workout #2] 12 Days of Christmas Hustle

*Bold indicates a different move between Workout #1 and #2.  Be sure to vary them up!

12-days-christmas-fitness

[Workout #2] 12 Days of Christmas Hustle

*Bold indicates a different move between Workout #1 and #2.  Be sure to vary them up!

12    Santa Squat Kicks *6 each leg
11     Holiday Hip Thrusts *face up squeeze glutes
10    Peaceful Plank Jacks
09   Snowy Superman Swimmers *face down, pretend to swim
08   Rudolph Russian Twist (each side)
07    Lit up Low Skaters
06   Reindeer Alternating Reverse Lunges (switching legs each time)
05    Barking Burpees!
04    Scrooge Squats or Star Jumps
03    Decorating Diamond Pushups *modify on wall to start
02   Angel AB Toe reach ups (face up reach as high to your toes)
01    Max Plank hold (ideally singing 12 Days of Fitness Song)

Always consult your physician before participating and work at your own pace and fitness level.  Be sure to warm up for at least 6 minutes.  Don’t forget 12, then 12, 11, then 12, 11, 10, then 12, 11, 10, 9, etc.

Record your time by leaving a comment below or on our Facebook Group Event wall.  Get your iPod and a timer and work it F4F 12 Day Challengers.  Don’t forget to #F4F12days and join our 12 Days of Christmas Facebook Group Event

Workout #2 Instructional Video

Trina’s Real Time 12 Days Workout #2

[Workout #3] 12 Days of Dumbbells 

*Bold indicates a different move between Workout #1 and #2.  Be sure to vary them up
12   Santa Ski Jumpers *low impact to modify
11   Christmas Calf Raises *intensity by adding a step and dumbbells
10  Packing jab cross punches *total add dumbbells
09  Holiday Hip Hold 9 dumbbell Lat Pulls  
08  Lunge Tricep kickback *4 each leg
07  Plank Knee Hovers *each knee drop = 1 rep
06  Santa Squat Kicks *holding dumbbells
05  Barking Burpees or push ups!
04   Scrooge Side Kicks
03   Diamond Style Rear Delt Raises *with dumbbells
02   Sky diver rolls *use your core
01    Peaceful 360 Plank around the world *full 360 as SLOW as possible
 

Always consult your physician before participating and work at your own pace and fitness level.  Be sure to warm up for at least 6 minutes.  Don’t forget 12, then 12, 11, then 12, 11, 10, then 12, 11, 10, 9, etc.

Record your time by leaving a comment below or on our Facebook Group Event wall.  Get your iPod and a timer and work it F4F 12 Day Challengers.  Don’t forget to #F4F12days and join our 12 Days of Christmas Facebook Group Event.

[Workout #3] Instructional Video

Record your time by leaving a comment below or on our Facebook Group Event wall.  Get your iPod and a timer and work it F4F 12 Day Challengers.  Don’t forget to #F4F12days and join our 12 Days of Christmas Facebook Group Event.

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