Are you ready for a mini-challenge to ramp up that energy and have some FUN!?
It’s time for this year’s edition of the 12 Days of Fitmas Workout!
You already know that regular exercise will help you:
→ blow off some stress,
→ boost your immunity,
→ improve your sleep, and
→ lower your risk of a long list of chronic diseases.
This workout is proof that you can get all those benefits in a short amount of time.
This workout is done to the format of the song “The 12 Days of Christmas.”
That makes it a novelty – which means it’s a perfect time to get some kids or friends involved!
Here’s how it works: Every round, you add a new exercise, and you do that exercise for the number of reps it would be for the day it represents in the song.
So, for round 1, you would do 1 jumping jack. Round 2 you would do 2 burpees + 1 jumping jack. Round 3 would be 3 push-ups + 2 burpees + 1 jumping jack … all the way to round 12, where you would do the whole thing from day 12 through day 1.
You’ll feel so accomplished after you do this!
12 Days of Fitness Workout
Warm-up with 5-10 minutes of light cardio … walking in place, treadmill, etc., and light stretches (leg swings, arm circles, etc.)
1 Jumping Jack
2 Burpees (without push-up)
3 Pushups
4 Lunges (alternating sides)
5 Mountain climbers (each side)
6 Air Squats
7 High Knees (each side)
8 Spiderman planks (each side)
9 Crunches
10 Supermans
11 Glute Bridges
12 Ab bicycles, each side!
Be sure to cool down with some light movement (walking, stretching, etc.) to bring your heart rate down.
It’s a fun way to get a little movement in AND know that you’ve done something great for yourself!
Make it an amazing and fit day,
Coach Brien Shamp
PS: Why wait until 2021 to start working towards your goals!? Let’s build some momentum and get a head start.
We are taking on 1 more coaching client on 12/21 for the 21 Day or 12-week Virtual Transformation Challenge. If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success.
Contact us to set up a strategy session for our new personalized coaching program here: https://www.iamapriority.com/
Here are some visual guides to the exercise included:
Jumping Jack: https://media.giphy.com/media/ckMk3RKUK29lziaspI/giphy.gif
Burpees: https://media.giphy.com/media/PRqqGrAiGv4VW/giphy.gif
Pushup: http://gph.is/2pobxK3
Lunges:https://media.giphy.com/media/1ncuQASTajJ0lx6Nix/giphy.gif
Mountain climbers: https://media.giphy.com/media/jsYmets3thkLhcvZ43/giphy.gif
Air squats: https://gph.is/2REB7sF
High knees: https://media.giphy.com/media/62aGqZoUJYtPsl0Hb0/giphy.gif
Spiderman planks: https://media.giphy.com/media/5n25EB8LxajzIyf9kh/giphy.gif
Lower-body crunch: https://gph.is/g/aRgd9pJ
Supermans: https://media.giphy.com/media/5t5SEojh8c9JRKp7Yn/giphy.gif
Bridges: https://gph.is/2O56trP
Ab bicycles: https://media.giphy.com/media/cM8tzmeTY0SYMz6VGj/giphy.gif
