Happy Christmas Week Everybody!! Last week, before we left town for the holidays, my boot camp class did my annual "12 Days of Christmas" workout. It's one of my favorites! I shared a 12 Days workout last year too...this year I created a new circuit - it was super baby friendly for my mommy & me friends! I had several requests for the workout so that the mamas could do it again over holiday break so I thought I would share it will you all too!!
Complete this circuit the same way you sing the song. Example: 1 plank. Then 2 pushups and 1 plank. Then 3 crab kicks, 2 pushups, 1 plank. And on and on until you get through the circuit a 12th time. This circuit took about 30 minutes with my class. You can go backwards through it if you want a full hour workout! We added 29 burpees at the end as a little birthday-bonus!!
Don't forget - the transitions between the moves are a part of the workout! Move quickly from move to move.
How to do the moves:
Plank - we used a variety of planks throughout the workout. Side, forward, back, walking and reverse.
Push-up - Aim to do these from your toes, you only do 2 at a time!
Crab Kicks - Start in a tabletop/bridge position with your hips high and belly towards the ceiling. Reach one arm up to the middle and kick your opposite leg up to meet it. Repeat on the other side.
Superman Snow Angels - start laying on your belly, lift up to a superman back extension. Then hold your arms and legs up off the ground and spread your arms and legs out like you're making a snow angel on your stomach. Keep everything lifted while you count the reps of snow angels.
Toe Touches - laying on your back with your feet straight to the sky, reach your hands up towards your feet.
Tricep Dips - can be done on the ground or on a bench/chair. Face your fingers towards your body and lift your hips up into a table top. Lower your body down by bending your elbows. Return to start.
Gingerbread Jacks - just a Christmas-y way of saying Jumping Jacks. You know those.
Tinsel Twists - another made up holiday name. These are russian twists! Sit with your weight centered over your tailbone. Your heels can touch the ground to help with balance, or lift them for a bigger challenge. Keep your chest open and twist your upper body side to side, tapping the floor on each side.
Santa Sumo Squats - These are wide stance squats, focusing on inner thighs. Step your feet wide, toes pointing to the corners of the room. Stand tall then squat down. Squeeze your inner thighs as you return to stand.
Alternating Lunges - pretty self explanatory...be sure your knees are over your ankles and your abs are in tight. You can control the intensity by how low you go.
Snowy Mountain Climbers - Mountain climbers...start in pushup position and run your legs, bringing your knees up towards your chest.
Squat Jumps - Keep your knees in line with your hips. Sit your bum back, swing your arms down and as you rise up, jump!
Push-up - Aim to do these from your toes, you only do 2 at a time!
Crab Kicks - Start in a tabletop/bridge position with your hips high and belly towards the ceiling. Reach one arm up to the middle and kick your opposite leg up to meet it. Repeat on the other side.
Superman Snow Angels - start laying on your belly, lift up to a superman back extension. Then hold your arms and legs up off the ground and spread your arms and legs out like you're making a snow angel on your stomach. Keep everything lifted while you count the reps of snow angels.
Toe Touches - laying on your back with your feet straight to the sky, reach your hands up towards your feet.
Tricep Dips - can be done on the ground or on a bench/chair. Face your fingers towards your body and lift your hips up into a table top. Lower your body down by bending your elbows. Return to start.
Gingerbread Jacks - just a Christmas-y way of saying Jumping Jacks. You know those.
Tinsel Twists - another made up holiday name. These are russian twists! Sit with your weight centered over your tailbone. Your heels can touch the ground to help with balance, or lift them for a bigger challenge. Keep your chest open and twist your upper body side to side, tapping the floor on each side.
Santa Sumo Squats - These are wide stance squats, focusing on inner thighs. Step your feet wide, toes pointing to the corners of the room. Stand tall then squat down. Squeeze your inner thighs as you return to stand.
Alternating Lunges - pretty self explanatory...be sure your knees are over your ankles and your abs are in tight. You can control the intensity by how low you go.
Snowy Mountain Climbers - Mountain climbers...start in pushup position and run your legs, bringing your knees up towards your chest.
Squat Jumps - Keep your knees in line with your hips. Sit your bum back, swing your arms down and as you rise up, jump!
How about you?
What's your favorite way to workout over the holidays?
MERRY CHRISTMAS!
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