Every year in the week leading up to Christmas, I have a tradition of doing a workout called “12 Exercises of Christmas”. If you are familiar with the song the 12 Days of Christmas, you will soon get an idea of how this works.
“On the first day of Christmas, my true love gave me: a partridge and a pear tree. On the second day of Christmas…🎶
We start with one exercise done one time—for example, one burpee. Then we do a new exercise, say a squat, two times. Then we go back and do one burpee. We do the third exercise – push-ups – three times, then two squats and one burpee.
Do you get the idea? We continue until we get to 12.
Every year I write a new programme so, despite being a tradition, it is always different.
For this newsletter, I have therefore come up with a few fun exercises you might want to do with your whole family and have a nice Holiday activity for everyone to enjoy!
It is not a complete workout, it is just a series of exercises we thought would be fun to do. To shorten it, you can just run through each exercise one by one.
Be sure to be warmed up first!
As always: if you have certain health conditions, it is best to check with your doctor first to review any special precautions you may need.
Keep on reading and moving.
Happy Holidays!
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In a high plank position, either on knees or feet or you can have your hands raised on the kitchen counter for example. Hands under shoulders, bend elbows out to the side and lower down and back up.In a high plank position, either on knees or feet or you can have your hands raised on the kitchen counter for example. Hands under shoulders, bend elbows out to the side and lower down and back up.
I think it speaks for itself – don’t break the bed though;)
Hands on the ground, jump the feet out to high plank, jump back and then jump in the air. You can make it easier by stepping out rather than jumping out.
One foot forwards one back. Lunge down and jump up and swap legs. Going deeper makes it harder. Watch the video here.
In upright position, step out and lower back knee towards the ground. Push the front foot into the ground and bring yourself back up to standing.
Band round your knees (do without a band if you don’t have one). Go into a squat position, pushing your knees out, step out to the side for 6 steps and then come back to start.
On hands and knees position. Keeping back and pelvis still, draw tummy muscles in and brace, lift opposite arm and leg up to horizontal and back down, swap. Watch the video here.
Standing and holding cans or dumbbells in your hands – keep neck and shoulders relaxed. Push alternate arm into the air.
Standing, bring alternate knees up to the air.Watch the video here.
On hands and knees. Crawl keeping knees bent, bring left arm forward at the same time as the right leg and then swap. Watch the video here.
Bands around knees and ankles. In a squat position push knees out and walk forwards and back. Skip the bands if you don’t have them. Watch the video here.
I think this is self explanatory ;)
Let me know if these exercises helped you and your family stay motivated and moving during the holidays, I am curious to hear from you.
Author: Lorna Wilson
Like what you see? Then send me a message or e-mail. We can meet up for a chat and find out how I can help you improve your training and help reduce injury risk.
06 460 377 74 / lorna@wilsonsworkouts.nl
