Welcome to Workout Wednesday! While most people are spending these days decking the halls with boughs of holly, I’ve been decorating the shred shed, and my blog to get into the holiday spirit.
I have a fun holiday-themed workout planned this week. Instead of the 12 days of Christmas, we are playing the 12 days of Fitmas. On the first day of Fitmas my trainer gave to me…
THE WORKOUTS
There are two levels:
For intermediate to advanced trainees: You will follow along with the song and complete the exercises in each of the twelve verses, starting from verse one and working until you complete all the exercises in each verse until the last verse. Prepare to sweat!
For beginners, those who want to take the intensity down, and for people short on time: Complete each verse on a separate day for twelve days in a row. You will start with verse one on day one, and finish with all the exercises in verse twelve on the twelfth day.
EQUIPMENT
You can do all these exercises with your body weight, a step, and an incline. Feel free to add weights to the exercises to increase the intensity.
Santa hat is optional.
The 12 Days of Fitmas Holiday Workout
(Sung to the tune of the 12 days of Christmas song)
On the first day of Fitmas, my trainer gave to me,
A step up with a high knee
step up with a high knee
On the second day of Fitmas, my trainer gave to me,
Two curtsy lunges and a step up with a high knee
curtsy lunges
On the third day of Fitmas, my trainer gave to me,
Three air squats, Two curtsy lunges, and a step up with a high knee.
air squats
On the fourth day of Fitmas, my trainer gave to me,
Four one-leg toe touch, Three air squats, Two curtsy lunges, and a step up with a high knee.
one-leg toe touch
On the fifth day of FItmas, my trainer gave to me,
Five hip bridges, Four one-leg toe touch, Three air squats, Two curtsy lunges and a step-ups with a high knee
hip bridges
On the sixth day of Fitmas, my trainer gave to me,
Six side plank reach through, Five hip bridges, Four one-leg toe touch, Three air squats, Two curtsy lunges, and a step up with a high knee.
side plank reach through
On the seventh day of Fitmas, my trainer gave to me,
Seven oblique climbers, Six side plank reach through Five hip bridges, Four one-leg toe touch, Three air squats, Two curtsy lunges, and a step up with a high knee.
oblique climbers
On the eighth day of Fitmas, my trainer gave to me,
Eight planks with leg lifts, Seven oblique climbers, Six side plank reach through Five hip bridges, Four one-leg toe touch, Three air squats, Two curtsy lunges, and a step up with a high knee.
planks with leg lifts
On the ninth day of Fitmas, my trainer gave to me,
Nine walking lunges, Eight planks with leg lifts, Seven oblique climbers, Six side plank reach through, Five hip bridges, Four one-leg toe touch, Three air squats, Two curtsy lunges and a step up with a high knee.
alternating lunges
On the tenth day of Fitmas, my trainer gave to me,
Ten incline push-ups, Nine walking lunges, Eight planks with leg lifts, Seven oblique climbers, Six side plank reach through, Five hip bridges, Four one-leg toe touch, Three air squats, Two curtsy lunges, and a step up with a high knee.
incline push-ups
On the eleventh day of Fitmas, my trainer gave to me,
Eleven side step lunges, Ten incline push-ups, Nine walking lunges, Eight planks with leg lifts, Seven oblique climbers, Six side plank reach through, Five hip bridges, Four one-leg toe touch, Three air squats, Two curtsy lunges, and a step up with a high knee.
side-step lunges
On the twelfth day of Fitmas, my trainer gave to me,
Twelve mountain climbers, Eleven side step lunges, Ten incline push-ups, Nine walking lunges, Eight planks with leg lifts, Seven oblique climbers, Six side plank reach through, Five hip bridges, Four one-leg toe touch, Three air squats, Two curtsy lunges, and a step up with a high knee.
mountain climbers
TRAINER TIPS AND NOTES
Step up with a high knee = 30 seconds
All reps listed are for each side. For example, when the song calls for two curtsy lunges, that means two on each side.
If completing all verses in one day, rest for 30 seconds to one minute between verses, or as long as necessary.
Always work according to your current fitness abilities, and modify exercises when necessary. If there is an exercise that you are not able to perform, replace it with one that is more suitable for you.
This is just for fun! Enjoy it.
SHARE THE FUN ON SOCIAL MEDIA
If you do the workout, I’d love to see you on social media. Tag me on @leagendersfitness on Instagram.
Did you like this post? Do you know someone who would benefit? It helps me when you share with your friends and followers on Facebook, Twitter, and Pinterest.
Questions? I’d love to help.
