Holiday season is officially in full swing ladies and gentleman. So what better way to get into the spirit than to perform a holiday themed workout? Take a break from hunting for that Furby or whatever the hot toy is this year and go through this workout.
Here are the details.
Similar to The 12 Days of Christmas, you’ll go through 12 rounds of exercises with each round adding in a new exercise. Each “day” represents the number of reps to complete for each exercise. So instead of 5 golden rings, you’ll get 5 lateral lunges.
The first round, you’ll complete Day 1.
The second round you’ll complete Day 2 + Day 1.
Then Day 3 + Day 2 + Day 1.
Then Day 4 + Day 3 + Day 2 + Day 1… all the way until you get to Day 12. You follow?
The exercises are as follows:
1 half Turkish getup per side
2 deadbugs per side
3 tall kneeling presses per side
4 inchworms
5 lateral goblet lunges per side
6 high plank weight switches per side
7 RDL’s
8 goblet squats
9 pushups
10 single arm bent rows per side
11 abductions in low plank per side
12 lunge drops per side
Equipment needed: 1 KB that you can single arm overhead press 6 times (this is a rough guess, everyone is different)
Feel free to grab multiple kettlebells to increase the intensity for the different exercises.
If you’re still confused, here’s a detailed breakdown.
Round (Day) one: 1 half Turkish getup per side
Round (Day) two: 2 deadbugs per side, 1 half Turkish get up per side
Three: 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side
Four: 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side
Five: 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side
Six: 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side
Seven: 7 RDL’s, 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side
Eight: 8 goblet squats, 7 RDL’s, 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side
Nine: 9 pushups, 8 goblet squats, 7 RDL’s, 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side
Ten: 10 single arm bent rows, 9 pushups, 8 goblet squats, 7 RDL’s, 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side
Eleven: 11 abductions in low plank position, 10 single arm bent rows, 9 pushups, 8 goblet squats, 7 RDL’s, 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side
Twelve: 12 lunge drops per side, 11 abductions in low plank position, 10 single arm bent rows, 9 pushups, 8 goblet squats, 7 RDL’s, 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side
If you’re still not following, here’s a video breakdown.
And if you’re still not following, there is no hope for you. Just kidding 🙂