Warm-up:
300 Jump Ropes
Side Lunges (5-8 each side)
Knee Grab to Single Leg Deadlift (5-8 each side)
Down Dog to Runner's Lunge & Twist (5-8 each side)
Resistance Band Postural Complex
Resistance Band Shoulder/Chest Mobility
This is a ladder style workout. Begin at Day 1. Then complete Day 2 & Day 1. Then Day 3, Day 2, & Day 1. Just like the song "The12 Days of Christmas". Complete as many Days as you can in 30 minutes*
*Less than 1 month with Community Fit, please complete 1/2 reps, 1/2 weight, with a 15 Minute Time Cut-off.
Day 1: One, 200m Run/Row
Day 2: Two Inchworms
Day 3: Three Pullups
Day 4: Four Burpees
Day 5: Five DB Thrusters 15/20
Day 6: Six Pushups
Day 7: Seven Lunge Switches (R+L=1)
Day 8: Eight V-ups
Day 9: Nine DB OH Triceps Ext. 20/25
Day 10: Ten DB Biceps Curls 15/20
Day 11: Squat Jumps
Day 12: KB Swings 25/35
Merry Christmas!!!
Cool Down:
CTW: 5 Minutes of Pull-up Practice
There may or may not be singing this year!