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Complete the prescribed number of reps for each exercise, just like the song! Being with a 15 second plank, then 2 Lunge Jumps and a 15 second plank, followed by 3 inchworms, 2 lunge jumps, and a 15 second plank. To make this workout even better? Play the 12 Days of Christmas song on repeat! Good luck and enjoy! 1 15 second plank 2 Lunge Jumps 3 Inchworms 4 T Push-Ups 5 Burpees 6 Lateral Lunges 7 Squat Jumps 8 Mountain Climbers 9 Supermen 10 Single Leg Deadlift to Knee Drive (each side) 11 Single Leg Calf Raises (each side) 12 Bicycle Crunches Plank
The Move: On your forearms and toes, squeeze and brace all muscles of your body while maintaining a straight line from your ears, to hips, to knees, to heels. Option: This can be done from the knees or elevated on a countertop to decrease the load. Lunge Cycle Jumps The Move: Begin in a lunge position with the right leg in front. Squeeze the glutes, keep the front knee aligned over the middle toes, drive your arms upward jump and switch, landing with the left leg in front. Option: Remove the jump and do alternating step back lunges. Inchworm The Move: Begin standing tall and fold forward, keeping the knees straight. Walk the hands forward into a strong high plank. After a brief squeeze, walk the hands back to your feet and stand. Option: If reaching the ground and keeping the legs straight is a challenge, bring your feet into a straddle position, allowing for better range of motion. T-Push-Ups The Move: Holding a strong plank position, lower your chest to 3–5 inches off the floor and return to plank position. Rotate one hand toward the sky and hold a brief side plank. Repeat and rotate onto the other hand during the next rep. Options: Narrow your grip for a smaller base of support or to decrease intensity this pushup can be done on your knees, followed by a high plank and rotation. Burpees The Move: Begin in a tight, active plank position on the ground. Keeping the body in a straight line, lower down and press through the floor to complete a push-up. Immediately snap the feet below the body to land in a perfect squat position. While driving the arms up to the ceiling, press through the floor and engage through the glutes as you leave the ground for your jump. Hinge hips back, place hands on the floor, and hop back into the active plank. Options: The push-up portion of the burpee can be done on the knees or removed all together. The jump can also be removed. Lateral Lunges The move: Begin with your feet together and standing upright. Step wider than hip-width apart with your right leg, keeping the toes of your right foot pointed forward as you land. Immediately upon coming in contact with the floor, bend at the knee and sink your right hip down and back. Press back to the starting position and repeat on the other side. Options: Add a rotation over your top leg to increase the intensity or keep feet wide and remove the step to tone things down. Squat Jumps The Move: Begin with your feet slightly wider than shoulder width apart. Drive the arms back, and sink your hips down and back. Simultaneously press through the floor, drive the arms up and jump off of the ground. Immediately absorb the landing by bending at the knees, hips, and ankles upon impact, ending up back in the squat position. Option: Perform a regular bodyweight squat with no jump Mountain Climbers The Move: Start in a strong hand plank position, keeping the ears, hips, knees and heels in straight alignment. While maintaining this plank, bend one knee into your chest, followed by the other. Option: This movement can be done in slow motion with a strong focus on abdominal contraction or sped up. However, as speed is added, the strong plank should be maintained. Supermen The Move: Begin by lying on your stomach with your body long, arms overhead and toes pointed. Squeeze the glutes and lift your arms and legs off of the floor. Lower back down to almost touching, and repeat, arching back up into position. Option: Lift your opposite arm and leg together, rather than everything at once. Single Leg Deadlift to Knee Drive The Move: Balance on one foot. Hinge at the hips and extend your arms out in front, maintaining a neutral spine and balance between reps (Don’t sit down unless you have to!). As you return, drive your extended knee up and in toward your chest while simultaneously standing upright. Add weights to up the intensity. Option: Add weight to increase the intensity. Single Leg Calf Raises The Move: Begin by standing on one foot, holding onto the wall for balance if necessary. Elevate your heel as high off of the ground as possible, then return to a point where it is almost touching the floor. Option: For added range of motion and intensity, stand on the edge of a stair or stable and elevated object. Bicycle Crunches The Move: Begin by lying on your back with your head gently resting in your hands and feet about 4 inches off of the floor to create a strong abdominal brace. Lift the shoulders slightly off of the floor and rotate your right shoulder toward your left knee. Without lowering back down to the ground, repeat on the other side. Option: to reduce the intensity place your feet flat on the floor and march the alternating knee toward the rotating shoulder.
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