12 Exercises of Christmas - Home Workout

December 23, 2015

Inspired by the song '12 Days of Christmas' I've written this workout so that people could do it at home over the festive season after sitting around too much and over indulging. There's 12 rounds that get increasingly more difficult as a new exercise is added on each time. Let me know how you get on!  

 

The video demonstrates the exercises and the variations depending on your level of fitness. The details of the workout are written below.

 

 

12 Exercises of Christmas

 

ROUND 1
1 x 30 sec plank

 

ROUND 2
2 x burpee to tuck jump
1 x 30 sec plank

 

ROUND 3
3 x lunges (forwards then backwards)
2 x burpee to tuck jump
1 x 30 sec plank

 

ROUND 4
4 x narrow press ups
3 x lunges (forwards then backwards)
2 x burpee to tuck jump
1 x 30 sec plank

 

ROUND 5
5 x jack burpees 
4 x narrow press ups
3 x lunges (forwards then backwards)
2 x burpee to tuck jump
1 x 30 sec plank

 

ROUND 6
6 x single leg deadlifts
5 x jack burpees 
4 x narrow press ups
3 x lunges (forwards then backwards)
2 x burpee to tuck jump
1 x 30 sec plank

 

ROUND 7
7 x squats to side leg raise
6 x single leg deadlifts
5 x jack burpees 
4 x narrow press ups
3 x lunges (forwards then backwards)
2 x burpee to tuck jump
1 x 30 sec plank

 

ROUND 8
8 x Single leg glute bridges
7 x squats to side leg raise
6 x single leg deadlifts
5 x jack burpees 
4 x narrow press ups
3 x lunges (forwards then backwards)
2 x burpee to tuck jump
1 x 30 sec plank

 

ROUND 9
9 x Leg kick outs
8 x Single leg glute bridges
7 x squats to side leg raise
6 x single leg deadlifts
5 x jack burpees 
4 x narrow press ups
3 x lunges (forwards then backwards)
2 x burpee to tuck jump
1 x 30 sec plank

 

ROUND 10
10 x mountain climbers
9 x leg kick outs
8 x single leg glute bridges
7 x squats to side leg raise
6 x single leg deadlifts
5 x jack burpees 
4 x narrow press ups
3 x lunges (forwards then backwards)
2 x burpee to tuck jump
1 x 30 sec plank

 

ROUND 11
11 x side plank with reach around (each side)
10 x mountain climbers
9 x leg kick outs
8 x single leg glute bridges
7 x squats to side leg raise
6 x single leg deadlifts
5 x jack burpees 
4 x narrow press ups
3 x lunges (forwards then backwards)
2 x burpee to tuck jump
1 x 30 sec plank

 

ROUND 12
12 x walkouts with leg raises
11 x side plank with reach around (each side)
10 x mountain climbers
9 x leg kick outs
8 x single leg glute bridges
7 x squats to side leg raise
6 x single leg deadlifts
5 x jack burpees 
4 x narrow press ups
3 x lunges (forwards then backwards)
2 x burpee to tuck jump
1 x 30 sec plank

 

Have a well earned sit down! 
 

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