12-days-of-christmas

‘Twas the Night Before Christmas and ASH Fitness Sent to Me…

The 12-days of Christmas Workout!  The workout is completed just like the song.  Begin with exercise #1, then exercises #2 and #1, then exercises #3, #2, #1 and so on until you finish the song. Have a Merry Christmas and a happy, healthy New Year!

Here goes… and yes, I am singing to get you moving and in the spirit!

On the first day of Christmas ASH Fitness sent to me: 

  • One 30-second plank under the Christmas tree!

On the second day of Christmas ASH Fitness sent to me:

  • 2 reverse lunges (stepping back) and 
  • One 30-second plank under the Christmas tree!

On the third day of Christmas ASH Fitness sent to me:

  • 3 jump squats (to modify come up on toes vs. jumping)
  • 2 reverse lunges and 
  • One 30-second plank under the Christmas tree!

On the fourth day of Christmas ASH Fitness sent to me:

  • 4 push-ups (modify on your knees)
  • 3 jump squats (to modify come up on toes vs. jumping)
  • 2 reverse lunges and 
  • One 30-second plank under the Christmas tree!

On the fifth day of Christmas ASH Fitness sent to me:

  • 5 burpees (push-up, jump feet in, jump to standing and repeat – to modify walk feet)
  • 4 push-ups (modify on your knees)
  • 3 jump squats (to modify come up on toes vs. jumping)
  • 2 reverse lunges and 
  • One 30-second plank under the Christmas tree!

On the sixth day of Christmas ASH Fitness sent to me:

  • 6 jump switch lunges (to modify take jump out)
  • 5 burpees (push-up, jump feet in, jump to standing – to modify walk feet)
  • 4 push-ups (modify on your knees)
  • 3 jump squats (to modify come up on toes vs. jumping)
  • 2 reverse lunges and 
  • One 30-second plank under the Christmas tree!

On the seventh day of Christmas ASH Fitness sent to me:

  • 7 walking planks (start on forearms, up to full arm extension, back down to forearms – can modify on knees)
  • 6 jump switch lunges (to modify take jump out)
  • 5 burpees (push-up, jump feet in, jump to standing – to modify walk feet)
  • 4 push-ups (modify on your knees)
  • 3 jump squats (to modify come up on toes vs. jumping)
  • 2 reverse lunges and 
  • One 30-second plank under the Christmas tree!

On the eighth day of Christmas ASH Fitness sent to me:

  • 8 alternating lateral lunges (step right, bent knee over ankle, step left)
  • 7 walking planks (start on forearms, up to full extension, back down to forearms – can modify on knees)
  • 6 jump switch lunges (to modify take jump out)
  • 5 burpees (push-up, jump feet in, jump to standing – to modify walk feet)
  • 4 push-ups (modify on your knees)
  • 3 jump squats (to modify come up on toes vs. jumping)
  • 2 reverse lunges and 
  • One 30-second plank under the Christmas tree!

On the ninth day of Christmas ASH Fitness sent to me:

  • 9 squat presses (lifting arms over head – add a gift in hands;)
  • 8 alternating lateral lunges (step right, bent knee over ankle, step left)
  • 7 walking planks (start on forearms, up to full extension, back down to forearms – can modify on knees)
  • 6 jump switch lunges (to modify take jump out)
  • 5 burpees (push-up, jump feet in, jump to standing – to modify walk feet)
  • 4 push-ups (modify on your knees)
  • 3 jump squats (to modify come up on toes vs. jumping)
  • 2 reverse lunges and 
  • One 30-second plank under the Christmas tree!

On the tenth day of Christmas ASH Fitness sent to me:

  • 10 seated rotations (twisting side-to-side) 
  • 9 squat presses (lifting arms over head – add a gift in hands;)
  • 8 alternating lateral lunges (step right, bent knee over ankle, step left)
  • 7 walking planks (start on forearms, up to full extension, back down to forearms – can modify on knees)
  • 6 jump switch lunges (to modify take jump out)
  • 5 burpees (push-up, jump feet in, jump to standing – to modify walk feet)
  • 4 push-ups (modify on your knees)
  • 3 jump squats (to modify come up on toes vs. jumping)
  • 2 reverse lunges and 
  • One 30-second plank under the Christmas tree!

On the eleventh day of Christmas ASH Fitness sent to me:

  • 11 mountain climbers (plank position running or walking knees to chest)
  • 10 seated rotations (twisting side-to-side with heels lifted) 
  • 9 squat presses (lifting arms over head – add a gift in hands;)
  • 8 alternating lateral lunges (step right, bent knee over ankle, step left)
  • 7 walking planks (start on forearms, up to full extension, back down to forearms – can modify on knees)
  • 6 jump switch lunges (to modify take jump out)
  • 5 burpees (push-up, jump feet in, jump to standing – to modify walk feet)
  • 4 push-ups (modify on your knees)
  • 3 jump squats (to modify come up on toes vs. jumping)
  • 2 reverse lunges and 
  • One 30-second plank under the Christmas tree!

On the twelfth day of Christmas ASH Fitness sent to me:

  • 12 plank rotations to star (stagger feet on ground to modify)
  • 11 mountain climbers (plank position running or walking knees to chest)
  • 10 seated rotations (twisting side-to-side with heels lifted) 
  • 9 squat presses (lifting arms over head – add a gift in hands;)
  • 8 alternating lateral lunges (step right, bent knee over ankle, step left)
  • 7 walking planks (start on forearms, up to full extension, back down to forearms – can modify on knees)
  • 6 jump switch lunges (to modify take jump out)
  • 5 burpees (push-up, jump feet in, jump to standing – to modify walk feet)
  • 4 push-ups (modify on your knees)
  • 3 jump squats (to modify come up on toes vs. jumping)
  • 2 reverse lunges and 
  • One 30-second plank under the Christmas tree!
#health #fitness #christmasmotivation #12daysofchristmasworkout #ashfitness #dailypowerfit #noexcuses
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