12 days of Fitness Challenge
December 14, 2021 at 11:19AM
Sharing a build-a-workout combo, inspired by the 12 Days of Christmas Song. This 12 days of fitness challenge is short and sweet, and a fun way to add a little holiday cheer and extra challenge to your workouts for the next 12 days.
Hey friends! How’s the day going?? I’m BLOWN AWAY by all of your amazing giveaway entries and survey responses – thank you thank you for your help. The survey responses are invaluable to me, and I really appreciate your thoughts and feedback as I work on my content calendar for 2022. Please take 3 minutes today if you haven’t already filled out a copy!
For today’s post, how about a lil workout challenge?
This one is based on the 12 Days of Christmas song, and builds on each day. For example, you start with the day 1 exercise (1 minute plank of choice) and on day 2, you do day 2’s exercise (2 minute jump rope) PLUS the 1-minute plank from day 1. By the time we get to day 12, you’ve got a total body mini workout you can do ANYWHERE. All you need is a set of dumbbells! Details below:
12 days of Fitness Challenge
1. 1-minute plank of choice
For your plank, you can pick any plank you like! Maybe a saw, sliding forward and back, knee taps, hip dips, rotating to side plank, anything you like. The goal is to have a straight line from your head all the way back, core engaged, and BREATHING. Don’t be afraid to take breaks as needed during the minute.
2. 2-minute jump rope
If you don’t have a jump rope, no worries. You can “faux jump rope,” just acting like you’re jumping without the rope. Or you can do anything for two minutes that will elevate your heart rate. You can hop on the spin bike, treadmill, rower, or do plyometric exercises, like high knees, side to side hops, mountain climbers, or a variation.
3. 3 broad jumps
The goal is to jump a little farther each time, and walk back to where you started. Always land with a soft knee and sinking into a squat at the end of the movement.
4. 4 plank jacks
Make sure to keep your hips down in line with your spine as you “jack” your feet out and in. If you want to keep it low-impact, walk your feet out and in instead of jumping.
5. 5 burpees
Any burpee modification you like! Feel free to get fancy by adding a push-up, a tuck jump, or modify by eliminating the jump, or performing your burpee placing your hands on the countertop or a wall.
6. 6 heavy rows
Make sure to keep your spine long and your core pulled in as you exhale. You can do both arms at the same time, or perform it unilaterally with all of your sets on one side before completing reps on the other side.
7. 7 curtsy lunges (each side)
Start with one leg forward, and toes angled out 45 degrees. Step your other foot totally back behind the front, so that your foot is behind the opposite shoulder. Sink low into a curtsy lunge, them as you exhale, squeeze your legs to rise.
8. 8 shoulder presses
Start with your arms out at 90 degrees from your shoulders. Press the dumbbells overhead, then lower back down and repeat.
9. 9 triceps kickbacks
Squeeze your shoulder blades together and keep your elbows close to your torso. Keep your back flat, and exhale as you press the weights back. As you press the weights back, think about really squeezing your triceps to lift your arms.
10. 10 weighted squats
Place your feet just under your shoulders with toes slightly angled out. Hold a HEAVY dumbbell under your chin, perpendicular to the floor. Keep your chest lifted and a tight core as you sink back and down into your squat. Pretend like there is a chair behind you, and you’re going to tap your booty to the chair. The weight should remain in your heels, and try to keep your elbows just under the bar with a nice wide grip.
11. 11 sumo deadlifts
Start in a deep sumo squat, with feet under your shoulders and bending your knees so your thighs are almost parallel to the floor. Your knees should extend towards your toes, but not over your toes. Hinge from your hips, keeping your back long and flat. Exhale and squeeze to rise.
12. 12 kettlebell swings
Ground into your feet and stand hip-width apart. Hold the kettlebell in between your knees and start to gently swing it so you can gain some momentum. When you’re ready, power through your hips, glutes and core to swing the weight up to shoulder height, then bend your knees, swinging it back to start. Remember that you are NOT using your arms to lift the weight; this is pure glute and core power. Every time the weight goes up, make sure you’re strongly exhaling.
Are you going to give this a try?? What’s your holiday workout strategy look like?
Since we’re not traveling this year, it makes it pretty easy to stick to my routine. It’s also nice because we can take the kids to a local gym here – there’s a kids’ corner where they can do art or play with toys – and I’ll be doing that while they’re home from school.
Have a great day and I’ll see ya in the AM with a WIAW post.