12 days of Christmas Challenge!

12 days of Christmas Challenge!

 

Being the week before Christmas, here’s a Christmas themed workout drill for all of those of you who love a good challenge!

You can perform it in your own time, or get your trainer this week to run you through it and time you in your session.

If you’re feeling super competitive, post up your time and we can see who smashes the best one!

 

The workout operates like the 12 days of Christmas song. Start by just completing exercise 1 (1 rep) Then complete exercise 2 (2 reps) and then back to exercise1 (1 rep). Then exercise 3, exercise 2 and exercise 1, just like the order of the days in the song.

 

Equipment required = chair/bench for dips and bar/suspension trainer for pull ups

 

Reps/ Exercise                                                        Sets                                            End Volume

 

1               Inch worm/ab walk out*                12                                                12

2               Star Jumps                                        11                                                22

3               Sit Ups                                                10                                                30

4               Push Up                                             9                                                   36

5               Burpees                                              8                                                   40

6               Alternate reverse lunge                   7                                                   42

7               Tricep Dips                                        6                                                   42

8               Jump Squats                                     5                                                   40

9               Pull Ups                                             4                                                   36

10            Mountain Climbers                          3                                                   30

11            Bridges                                                2                                                   22

12            Bear crawls – forward/back           1                                                   12 

 

*Inch worm is when you bend over and put your hands on the floor, walk your hands forward until your body is in a high plank position, then walk your feet towards you hands without bending legs/arms. Hands walked forward and feet back to hands = 1 rep.

 

 

Good luck and Merry Christmas!!