12 Exercises of Christmas

Need a full body home workout to do over the festive period to burn off those extra calories and tone up? Look no further...! No gym or equipment necessary!

 

Watch the video for exercise demonstrations.

 

Here's the workout. 12 exercises of Christmas!

 

With each round an extra exercise is added until the 12th round contains all the exercises.

 

Round #1

1 x bear crawl - 10 steps forward then 10 steps back

 

Round #2

2 x side plank with 5 leg lifts (5 left side then 5 right side)

1 x bear crawl - 10 steps forward then 10 steps back

 

Round #3

3 x burpee broad jumps

2 x side plank with 5 leg lifts (5 left side then 5 right side)

1 x bear crawl - 10 steps forward then 10 steps back

 

Round #4

4 x lunge combo - forward left, forward right, backwards left, backwards right (=1)

3 x burpee broad jumps

2 x side plank with 5 leg lifts (5 left side then 5 right side)

1 x bear crawl - 10 steps forward then 10 steps back

 

Round #5

5 x press ups

4 x lunge combo - forward left, forward right, backwards left, backwards right (=1)

3 x burpee broad jumps

2 x side plank with 5 leg lifts (5 left side then 5 right side)

1 x bear crawl - 10 steps forward then 10 steps back

 

Round #6

6 x side skaters (left, right = 1)

5 x press ups

4 x lunge combo - forward left, forward right, backwards left, backwards right (=1)

3 x burpee broad jumps

2 x side plank with 5 leg lifts (5 left side then 5 right side)

1 x bear crawl - 10 steps forward then 10 steps back

 

Round #7

7 x walk outs with side step left then right

6 x side skaters (left, right = 1)

5 x press ups

4 x lunge combo - forward left, forward right, backwards left, backwards right (=1)

3 x burpee broad jumps

2 x side plank with 5 leg lifts (5 left side then 5 right side)

1 x bear crawl - 10 steps forward then 10 steps back

 

Round #8

8 x split squats (8 left then 8 right)

7 x walk outs with side step left then right

6 x side skaters (left, right = 1)

5 x press ups

4 x lunge combo - forward left, forward right, backwards left, backwards right (=1)

3 x burpee broad jumps

2 x side plank with 5 leg lifts (5 left side then 5 right side)

1 x bear crawl - 10 steps forward then 10 steps back

 

Round #9

9 x reverse crunches

8 x split squats (8 left then 8 right)

7 x walk outs with side step left then right

6 x side skaters (left, right = 1)

5 x press ups

4 x lunge combo - forward left, forward right, backwards left, backwards right (=1)

3 x burpee broad jumps

2 x side plank with 5 leg lifts (5 left side then 5 right side)

1 x bear crawl - 10 steps forward then 10 steps back

 

Round #10

10 x grasshoppers (opposite foot goes to opposite hand - left then right =1)

9 x reverse crunches

8 x split squats (8 left then 8 right)

7 x walk outs with side step left then right

6 x side skaters (left, right = 1)

5 x press ups

4 x lunge combo - forward left, forward right, backwards left, backwards right (=1)

3 x burpee broad jumps

2 x side plank with 5 leg lifts (5 left side then 5 right side)

1 x bear crawl - 10 steps forward then 10 steps back

 

Round #11

11 x single leg glute bridges - left side 12 then right side 12

10 x grasshoppers (opposite foot goes to opposite hand - left then right =1)

9 x reverse crunches

8 x split squats (8 left then 8 right)

7 x walk outs with side step left then right

6 x side skaters (left, right = 1)

5 x press ups

4 x lunge combo - forward left, forward right, backwards left, backwards right (=1)

3 x burpee broad jumps

2 x side plank with 5 leg lifts (5 left side then 5 right side)

1 x bear crawl - 10 steps forward then 10 steps back

 

Final round! Round #12

12 x squat jumps with half turn

11 x single leg glute bridges - left side 12 then right side 12

10 x grasshoppers (opposite foot goes to opposite hand - left then right =1)

9 x reverse crunches

8 x split squats (8 left then 8 right)

7 x walk outs with side step left then right

6 x side skaters (left, right = 1)

5 x press ups

4 x lunge combo - forward left, forward right, backwards left, backwards right (=1)

3 x burpee broad jumps

2 x side plank with 5 leg lifts (5 left side then 5 right side)

1 x bear crawl - 10 steps forward then 10 steps back

 

Let me know if any questions.

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