12 DAYS OF CHRISTMAS IN JUNE
This workout is designed to drop off exercises as you go. Start with exercise 12 and complete 12 reps. Next, exercise 11 and 11 reps. Continue this pattern all the way do exercise 1 for 1 rep. The second round through the entire set, skip exercise 12 and only complete exercises 11 to 1. The next round only complete exercises 10 to 1. The next round only complete 9 to 1. Then 8 to 1, 7 to 1 and so on until in the last round you only complete exercise 1 for 1 rep. If an exercise has a right and left to it, perform half the reps on the right and half the reps on the left.
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Lay face down and lift hands and legs off ground repeatedly.
2 ARM ROW
Hinge forward from the hips and row both weights upward toward the chest. Back flat.
SKATER HOPS FRONT TO BACK
Hop from one foot to the other forward and then backward.
Perform a push-up with core engaged and hands inside of shoulder width.
SIDE LUNGE REACH OVERHEAD PRESS
Lunge to the side and reach hands toward foot hinging from hips, return to top pressing weights overhead.
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
1/2 TURKISH GET-UP
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
DEADLIFT CURL & PRESS
Keep back flat hinging from hips, curl and press weights overhead at top.
UNDER LEG FORWARD LUNGE
Lunge forward and pass the weight under the lead leg.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
DROP STEP LUNGE AND REACH
Opening your hips and stepping backward lunge down and reach toward foot.
To modify the burpee, perform without push-up at bottom or without the jump.