12 Days of Christmas 2017!

santa

This 12 Days of Christmas workout will leave you wishing your true love would’ve gotten you a partridge in a pear tree!  Go through these exercises to the tune of the “12 Days of Christmas” song.  Start with day one and repeat each day as you go!

1 Round of Steps

2 Kneelers

3 Plyo Push-ups

4 Lunge Jumps

5 Hovering Snow Angels

6 Triceps Dips

7 Pike Pushups

8 Curtsy Squats

9 Incline Push-ups

10 Reverse Lunges w/ High Skip

11 Half Sit-ups

12 Plank Toe Taps

Glider Workout

gliders

See how many rounds of this circuit you can get through in 30 minutes!  Instead of doing these exercises in their regular form, use a set of furniture gliders or paper plates to do everything without lifting up your feet or hands.  You can find demos of all these exercises by following @napoletanj on Instagram!

20 Mountain Climbers

20 Squat Jacks

20 Pushups

20 Supine Leg Curls

20 Plank Jacks

500 Reps

tire flip

Complete 10 reps of each exercise in this circuit and then repeat the circuit for a total of 5 rounds.

Jumping Jacks

Dumbbell Squats

Renegade Rows

Half Sit-Ups

Weighted Step-Ups

Single Leg Squats

Reverse Flies

Walking Lunges

Leg Lifts

Tire Flips (Sub dead lifts if you don’t have tire access)

Women use 10-20 pound dumbbells.

Men use 15-25 pound dumbbells.

To see a video demo of this workout follow napoletanj on Instagram.

20 Minute Medicine Ball Workout

mb push

Using a 6-12lb Medicine Ball complete this circuit for time. Take a short rest then repeat the circuit twice more working to beat your best time each round. Good luck!  Follow napoletanj on Instagram to see the proper form for these exercises.

20 Triceps Ball Slams

20 Traveling Medicine Ball Push-ups

20 Medicine Ball V-Ups

20 Medicine Ball High Tosses

Parking Lot Suicides (Every 3 Spaces up to 12)

Playground EMOM

Pullups

Complete this circuit every minute on the minute for 12 straight rounds:

5 Pull-ups

10 Reverse Lunges with a Front Kick (5 each side)

15 Mountain Climbers (each foot)

***TAKE A 3 MINUTE REST***

Complete this circuit every minute on the minute for 12 straight rounds:

5 Box Jumps (use a bench)

10 Bench Dips

15 Reverse Crunches on Bench

6-12 Progression Workout

press

Warmup: (3 rounds back to back)

6 Squat Jacks with a Press

6 Kettlebell Swings

6 One Arm Snatches each side
*
Round 1: (2 rounds back to back)
8 Jab/Cross/Around the Clock Burpees
8 Around the Clock Lunges each side
*
Round 2: (2 rounds back to back)
10 Alternating Front & Lateral Raises
10 Straight Leg Deadlift w/ Clean & Press
*
Round 3: (2 rounds back to back)
12 Standard Dumbbell Deadlifts w/ Upright Row
12 Plank Jacks w/ Alternating Staggered Push-ups
*
Round 4: (20sec on/10sec off for 8 rounds)
Bicycle Crunches
 

As Many Rounds As Possible

sumo squat

 

Set a timer for 15 minutes and complete as many rounds as you can of the circuit below.  Once the timer goes off, take a 2 minute rest and reset the timer for another 15.  In your second 15 minutes you can either try to beat your record for the first circuit, or switch to the second circuit and see how many rounds you can complete.

CIRCUIT #1

5 Sumo Squat Jumps

5 Kettlebell Swings

5 Push Presses

5 One Arm Kettlebell Snatches on each Arm

CIRCUIT #2

5 Sit-ups with a Shoulder Press

5 Dumbbell Squats

5 Plyo Pushups

5 Lunge Jumps on each Leg

Max Reps Workout

burpees

 

Set a timer for 90 seconds before you start each of the exercises below.  Do as many repetitions as possible in the allotted time and record your number of reps.  Take 30-60 seconds of rest in between exercises.   Try this workout again in a week or two and strive to beat your best!

BURPEES

SUMO SQUATS

PLANK JACKS

LEG LIFTS

PUSHUPS

UPRIGHT ROWS

BOX JUMPS

OVERHEAD TRICEPS EXTENSIONS

BAND CURLS

SITUPS