12 Days of Christmas

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:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


CTW: 5 Minutes of Pull-up Practice

There may or may not be singing this year!


40 views1 comment

Recent Posts

See All

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl

 Logo-2.jpg