Time 4 the Fit4Females 12 Days of Christmas Fitness Challenge for full accountability. Work at your own pace!
12 Days of Christmas Fitness Workout
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[Workout #1] 12 Days of Christmas Champs
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!
[Workout #2] 12 Days of Christmas Hustle
*Bold indicates a different move between Workout #1 and #2. Be sure to vary them up!
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
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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