By Mariana Echeverri Alvarez, Communications Coordinator
The holiday season is here, and it’s time to mix some festive fun into your fitness routine! Our 12 Days of Christmas Workout is a challenging yet rewarding way to stay active during this busy time of year. Inspired by the classic song, this workout will have you building up intensity and celebrating your progress with every round.
Here’s how it works:
Start with the first exercise on the list, then move on to the second, then repeat the first. For the third round, complete exercises three, two, and one. Continue adding the next exercise in the sequence while working your way back down the list until you’ve conquered all twelve.
The Workout
- 25m Sled Push: Load a sled with an appropriate weight, lean into it, and push it forward for 25 metres. Keep your back straight and drive through your legs to engage your glutes and core.
- Turkish Get Ups (35lb) – 1 per side: Lie on your back holding a weight in one hand above you. Slowly transition to a standing position while keeping the weight overhead, then return to the starting position. This engages the core, shoulders, and full-body coordination.
- Trap Bar Deadlift (260lb): Stand inside the trap bar, grip the handles, and drive through your heels to lift the bar to a standing position. Lower it back down with control to target your glutes, hamstrings, and lower back.
- Death Drill – 10m out and back: Sprint forward 10 metres, touch the ground, and back pedal to the start. This drill builds speed, agility, and cardio endurance.
- Chin Ups: Grab a pull-up bar with an underhand grip. Pull your chin above the bar by engaging your back and biceps, then lower yourself back down with control.
- Alternating Medicine Ball Side Toss (10lb): Stand sideways to a wall, hold a medicine ball, and rotate your torso as you throw the ball against the wall. Catch it and repeat on the other side to develop rotational power.
- Plate Rear Foot Elevated Split Squat (45lb): Place one foot on a bench behind you and hold a plate at chest level. Lower into a single-leg squat, keeping your chest up and core engaged. This targets the quads and glutes.
- Renegade Rows (25lb Dumbbells) – 1 per side: Begin in a plank position with a dumbbell in each hand. Row one dumbbell to your side, keeping your core tight to avoid twisting. Alternate sides to work the back, arms, and core.
- Feet Elevated Push-Ups: Place your feet on a raised surface and perform a push-up. This variation shifts the focus to your upper chest and shoulders.
- 10-Calorie Assault Bike: Hop on an assault bike and pedal as hard as you can until you burn 10 calories. This combines cardio and lower-body power.
- GHR Side Plank Band Torso Rotations —1 per side: In a side plank position, attach a resistance band to a stable anchor. Hold the band with both hands and rotate your torso, pulling it across your body. This strengthens the obliques and core.
- Plate Overhead Walking Lunges (45lb): Hold a plate overhead with arms extended and step forward into a lunge. Alternate legs as you walk, focusing on stability and leg strength.
Once you complete the twelfth round, challenge yourself to reverse the order—working your way back down to one! This structure not only keeps things interesting but also ensures a full-body workout that targets strength, endurance, and mobility.
Why Try It?
This workout is perfect for anyone looking to maintain their fitness while having fun with a seasonal twist. It’s scalable to your fitness level, so whether you’re a seasoned athlete or just starting, you can adjust the weights and pacing to suit your needs.
Track Your Progress
Make it a competition with friends, family, or teammates by recording your time and aiming to beat it on your next attempt. It’s a great way to stay motivated and accountable during the holiday festivities.
So, grab your gear, turn up the holiday tunes, and let’s make this season both merry and strong!
