Your 12 Days of Fitmas Workout is Inside

It’s time for this year’s edition of the 12 Days of Fitmas Workout!

It’s a total body workout that’s in the format of “The 12 Days of Christmas” song. 

It’s super fun to do with your kids, family, and friends … or even as a challenge for yourself. 

Staying active during the holidays is SO IMPORTANT. It can help you:

●    Feel energized
●    Improve your sleep
●    Burn off some calories and
●    Even boost your immune system.

Here’s how “The 12 Days of Fitmas Challenge” works: 

There are 12 rounds … and every round, you add a new exercise that corresponds to the day it represents in the song.

So, for round 1, you would do 1 burpee. In round 2, you would do 2 lunges (each side) + 1 burpee. Round 3 would be 3 push-ups + 2 lunges (each side) + 1 burpee… all the way to round 12, where you would do the whole thing from day 12 through day 1.

Here we go …

12 Days of Fitmas Workout
Warm-up with 5-10 minutes of light cardio … walking in place, treadmill, etc., and light stretches (leg swings, arm circles, etc.) 

*See links at end of email for videos of exercises

1 Burpee
2 Lunges (each side)
3 Push-ups
4 Side lunges (each side)
5 Mountain climbers (each side)
6 High knees (or march in place) (each side) 
7 Bench (or couch!) Dips
8 Butt Kickers (each side)
9 Plank Jacks (in a plank position, jump/step your legs out to the side, then back to the center) 
10 Air Squats
11 Jumping Jacks
12 Side Plank Hip Lifts (each side)

Be sure to cool down to bring your heart rate down, and then do some light stretching.

You’ll feel GREAT after you are done with this workout! 

Would you like a daily workout that can be personalized for your fitness, skill and injuries? I would like to offer you a FREE Week of our Livestream and On-Demand Workouts. With our Livestream workouts we can coach you just like we do in-person (you must have your video on). 

Go to: https://bebettertoday.life/ for your FREE WEEK!

Talk soon!

Coach Brien

P.S. At Brien Shamp’s Coaching, we are all about finding healthy solutions that work with your lifestyle – especially those that keep you feeling motivated and feeling successful! 

Our Coaching can help turn your goals into a reality with a personalized plan and accountability. Text “priority” to 650-514-6679 for a FREE Strategy session.

Here are some visual guides to the exercise included:
Burpees: https://media.giphy.com/media/PRqqGrAiGv4VW/giphy.gif
Lunges: https://giphy.com/gifs/8fit-fitness-workout-cXHxOJu8vEwhoApxjy 
Pushup: http://gph.is/2pobxK3
Side lunge: https://media.giphy.com/media/4Tgw5Lf0RuMmYdwC5G/giphy.gif
Mountain climbers: https://media.giphy.com/media/jsYmets3thkLhcvZ43/giphy.gif
High knees: https://media.giphy.com/media/62aGqZoUJYtPsl0Hb0/giphy.gif
Bench/Couch Dips: https://media.giphy.com/media/eiWRVNBggNJNS/giphy.gif
Butt Kicker: https://media.giphy.com/media/hp3PGxGMODVQnULnqz/giphy.gif
Plank Jacks: https://media.giphy.com/media/2UqZvQq4p9DjTBDVRc/giphy.gif
Air squats: https://gph.is/2REB7sF
Jumping Jack: https://media.giphy.com/media/ckMk3RKUK29lziaspI/giphy.gif
Side Plank Hip Lift: https://gfycat.com/deareveryafricanwildcat