Give Us A Call! 270-775-0471
12 Days of Fitmas Workout
Good morning, Demetrius,
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 sprawl. In round 2, you would do 2 reverse lunges in place (each side) + 1 sprawl. Round 3 would be 3 push-ups + 2 reverse lunges in place (each side) + 1 sprawl 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.)
1 Sprawl
2 Reverse Lunges in Place (each side)
3 Push-ups
4 Lateral lunges (each side)
5 Split Lunges in Place (each side)
6 Plank to Shoulder Tap
7 Butterfly Sit Ups
8 Backpack or Russian Kettlebell Swing
9 Plank Jacks (in a plank position, jump/step your legs out to the side, then back to the center)
10 Air Squats
11 Jump Squats OR backpack Jump Squats
12 Burpee to Step Up
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!
Committed to your Success,
Savoy Fitness
PS: Savoy Fitness, we are all about finding healthy solutions that work with your lifestyle – especially those that keep you feeling motivated and feeling successful!
Our programs can help turn your goals into a reality with a structured plan and accountability.
Here are some visual guides to the exercise included:
1. Sprawl: LINK
2. Reverse Lunges in Place (each side): LINK
3. Push-ups: LINK
4. Lateral lunges (each side): LINK
5. Split Lunges in Place (each side): LINK
6. Plank to Shoulder Tap: LINK
7. Butterfly Sit Ups: LINK
8. Backpack or Russian Kettlebell Swing: LINK
9. Plank Jacks (in a plank position, jump/step your legs out to the side, then back to the center): LINK
10. Air Squats: LINK
11. Jump Squats OR backpack Jump Squats: LINK
12. Burpee to Step Up: LINK
Fitness Programs
Savoy Fitness
Address:
(Indiana)
1350 Woerner Avenue
Clarksville, Indiana 47129
P. (270) 775-0471
|
Give Us A Call! 270-775-0471
12 Days of Fitmas Workout
Good morning, Demetrius,
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:
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 sprawl. In round 2, you would do 2 reverse lunges in place (each side) + 1 sprawl. Round 3 would be 3 push-ups + 2 reverse lunges in place (each side) + 1 sprawl 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.)
1 Sprawl 2 Reverse Lunges in Place (each side) 3 Push-ups 4 Lateral lunges (each side) 5 Split Lunges in Place (each side) 6 Plank to Shoulder Tap 7 Butterfly Sit Ups 8 Backpack or Russian Kettlebell Swing 9 Plank Jacks (in a plank position, jump/step your legs out to the side, then back to the center) 10 Air Squats 11 Jump Squats OR backpack Jump Squats 12 Burpee to Step Up 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! Committed to your Success, Savoy Fitness PS: Savoy Fitness, we are all about finding healthy solutions that work with your lifestyle – especially those that keep you feeling motivated and feeling successful!
Our programs can help turn your goals into a reality with a structured plan and accountability. Here are some visual guides to the exercise included:
1. Sprawl: LINK 2. Reverse Lunges in Place (each side): LINK 3. Push-ups: LINK 4. Lateral lunges (each side): LINK 5. Split Lunges in Place (each side): LINK 6. Plank to Shoulder Tap: LINK 7. Butterfly Sit Ups: LINK 8. Backpack or Russian Kettlebell Swing: LINK 9. Plank Jacks (in a plank position, jump/step your legs out to the side, then back to the center): LINK 10. Air Squats: LINK 11. Jump Squats OR backpack Jump Squats: LINK 12. Burpee to Step Up: LINK Fitness Programs Savoy Fitness Address:
(Indiana) 1350 Woerner Avenue Clarksville, Indiana 47129 P. (270) 775-0471
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