12 DAYS OF CHRISTMAS EXERCISES. FUN AND SIMPLE FITMAS.
12 Days of holiday exercises.
The 12 Days of Christmas Exercises with a Festive Fitness Challenge
The holidays are upon us, and while it’s a time for family, friends, and festive fun, it can also be easy to let your fitness routine slide. But what if we told you there’s a way to stay active and embrace the holiday spirit at the same time? Introducing our 12 Days of Christmas Workout Challenge, this fun and engaging routine will keep you moving and motivated as we countdown to Christmas.
Whether you're looking to offset some holiday indulgence or simply want a reason to stay active, this festive fitness challenge is perfect for everyone no equipment needed, just some Christmas cheer and a willingness to move !
How Does It Work ?
Starting on Day 1, you'll do the first exercise listed. Each day after that, you’ll add one more exercise from the list below. Just like the song “The 12 Days of Christmas,” you’ll be building up the workout each day until you’re doing all 12 exercises on the final day. By the end, you’ll have a full-body workout that’ll leave you feeling great!
Let’s get into the holiday spirit with our 12 Days of Christmas Themed Exercises.
Day 1: Santa’s Sleigh Planks
Begin with 1 minute of planks to activate your core Whether you're holding steady like Santa’s sleigh or adding in shoulder taps for an extra challenge, this exercise will build the foundation for the rest of the challenge. 3 sets of 1-2 minute planks.
Day 2: Reindeer Squat Jumps
Add explosive squat jumps into the mix ! Jump high like one of Santa's reindeer taking off into the sky. Squat down and leap up with power this will get your heart rate up and work those leg muscles. 3 set of 8-10 reindeer squat jumps.
Day 3: Snowball Toss Lunges
Pretend you're in a snowball fight with these lunges ! Step forward into a lunge and twist your torso as if tossing a snowball. Perform 3 sets of 8-10 lunges on each leg to work your quads, hamstrings, and core.
Day 4: Candy Cane Burpees
Burpees are a full-body exercise that brings the holiday burn ! Start in a standing position, drop down into a plank, do a push-up, jump back to your feet, and leap into the air. Complete 8 candy cane burpees, 2 to 3 times to fire up your metabolism and strengthen your whole body.
Day 5: Golden Star Jumps
Channel your inner star with 10 jumping jacks ! This classic cardio move will keep you light on your feet and get your heart pumping. Perform 3 sets of 8-10 golden star jumps.
Day 6: Jingle Bell Push Ups
Keep those upper body muscles strong with push-ups. Whether you’re doing them on your toes or knees, this exercise strengthens your chest, shoulders, and arms are perfect for lifting those heavy holiday presents ! Perform 3 sets of 8-10 jingle bell push ups.
Day 7: Tinsel Twists (Russian Twists)
Engage your core with Russian twists, which we’re calling "Tinsel Twists" for the season. Sit on the floor, lean back slightly, lift your feet, and twist from side to side to simulate wrapping tinsel around the tree. Your core will thank you ! Perform 3 sets of 8-10 tinsel twist.
Day 8: Elf Skips (High Knees)
Elves are always on the move, so let's skip like one with high knees ! Run in place while lifting your knees as high as possible, building endurance and boosting your cardiovascular fitness. Perform 2-3 sets of 8-10 elf skips.
Day 9: Gingerbread Man Glute Bridges
To build a strong foundation like a gingerbread house, do glute bridges. Lie on your back, bend your knees, and lift your hips toward the ceiling. This exercise strengthens your glutes and lower back. Perform 2-3 sets of 8-10 gingerbread man glute bridges.
Day 10: Christmas Tree Toe Taps
Lay on your back and extend your legs up toward the ceiling like a Christmas tree. Reach up and try to touch your toes times, engaging your core as you do. This move will sculpt your abs and keep you limber for the holidays. Perform 2-3 sets of 8-10 Christmas tree toe taps.
Day 11: Frosty’s Mountain Climbers
Frosty’s got to move quickly to stay cold ! Perform mountain climbers to get your heart racing and work your core, shoulders, and legs. Alternate driving your knees toward your chest in a fast-paced plank position. Perform 2-3 sets of 8-10 each side.
Day 12: Festive Reindeer Runs (Sprints)
Finish strong with Reindeer Runs (or sprints). Channel your inner Rudolph as you dash for 10-20 meters ! This quick sprint is a fun way to boost your cardiovascular fitness while feeling like one of Santa’s fastest reindeer. Perform 2 sets of 5 Rudolph dashes.
Putting It All Together
By Day 12, you'll have a full festive workout that looks like this.
Minute of Santa’s Sleigh Planks
Reindeer Squat Jumps
Snowball Toss Lunges
Candy Cane Burpees
Golden Star Jumps
Jingle Bell Push-Ups
Tinsel Twists
Elf Skips
Gingerbread Man Glute Bridges
Christmas Tree Toe Taps
Frosty’s Mountain Climbers
Festive Reindeer Runs
Enjoy the festive season.
Why This Challenge?
The holidays can be a busy time, but incorporating small amounts of physical activity each day can help you maintain your fitness and reduce holiday stress. This 12 Days of Christmas workout is designed to be fun, quick, and effective perfect for sneaking in exercise between festive events, shopping, and spending time with loved ones.
Tips for Success
Get the Family Involved. Make this challenge a fun, family activity ! Kids will love the themed exercises, and it’s a great way to keep everyone moving during the holidays.
Modify as Needed. If you’re new to exercise, feel free to modify these movements to suit your fitness level. You can do push ups on your knees or plank for shorter periods, whatever works for you !
Stay Consistent. Even with holiday indulgences, sticking to a daily fitness routine of just 10-15 minutes can help maintain your health and keep your energy levels high.
Connect with an Exercise Physiologist
I believe in making fitness fun and accessible for everyone, especially during the holiday season. If you need help with a tailored exercise plan or injury prevention advice, don’t hesitate to reach out to us ! We’re here to support your health and wellness goals year round.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now. Our free consultation provides an opportunity to discuss how I can facilitate your needs.
Merry Fitmas and a Happy New Year from JY Exercise Physiology.
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