12 Exercises of Christmas - Home Workout
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