Friday, December 25, 2015

The 12 Days Fitness - Christmas Workout



It's Christmas! Here's my gift to you: The 12 Days of Fitness (Christmas Workout). I did variations of this with several of my clients yesterday... it's a fun way to get in a decent circuit training workout for the holidays.



There's 12 rounds of this circuit, each round adding an additional exercise with one more rep. It takes about 45 minutes to an hour to complete, depending on your rep speed and rest intervals. It's pretty self-explanatory, but here's how you do it:



Start with 1 minute of skipping rope (or some other form of cardio ie: jumping jacks).



Round two: 2 chin ups and 1 minute skipping.



Round three: 3 dips, 2 chin ups, and 1 minute skipping.



Round four: 4 jumping squats, 3 dips, 2 chin ups, 1 minute skipping.



Round five: 5 inverted rows, 4 jump squats, 3 dips, 2 chin ups, 1 minute skip rope.



Round six: 6 reverse lunges, 5 inverted rows, 4 jump squats, 3 dips, 2 chin ups, 1 minute skip.



Round seven: 7 hanging knee raises, 6 lunges, 5 rows, 4 jumps, 3 dips, 2 chins, 1 min skip.



Round eight: 8 twisting pushups, 7 hanging knee tucks, 6 lunges, 5 rows, 4 jumps, 3 dips, 2 chins, 1 min skip.



Round nine: 9 burpees, 8 T-pushups, 7 hanging knees, 6 lunges, 5 rows, 4 jumps, 3 dips, 2 chins, 1 min skip.



Round ten: 10 Ball knee tucks, 9 burpees, 8 T-pushups, 7 hanging knees, 6 lunges, 5 rows, 4 jumps, 3 dips, 2 chins, 1 min skip.



Round eleven: 11 Hip bridges, 10 ball knee tucks, 9 burpees, 8 T-pushups, 7 hanging knees, 6 lunges, 5 rows, 4 jumps, 3 dips, 2 chins, 1 min skip.



Round twelve: 12 plank walkouts, 11 Hip bridges, 10 ball knee tucks, 9 burpees, 8 T-pushups, 7 hanging knees, 6 lunges, 5 rows, 4 jumps, 3 dips, 2 chins, 1 min skip.



That's it!



If you don't have certain equipment, or can't perform certain exercises, you can substitute similar alternatives:



ie: bench dips, inverted rows under a bar, plank knee tucks if no ball, jumping "Cheat" chin ups, etc.



Swole Santa and his training partner Jacked Frost want you to do this 12 Days of Fitness circuit before you indulge with family for Christmas dinner tonight.



I hope you enjoyed this video. Let me know if you have any questions and remember to SUBSCRIBE, LIKE, & SHARE!



Happy Holidays,



Josh
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