CHRISTMAS IN JULY
Similar to the 12 days of Christmas, this is the 12 exercises of July… 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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STAGGERED JUMP SQUAT
Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.
Hinge from the hips lowering weight toward shins then stand back up.
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.
Use your legs to help your arms push your weights overhead in one movement.
LAWN MOWER ROW
Hinge forward from the hips. Row your arm and pivot your hips as if starting a lawn mower.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.
SQUAT AND OVERHEAD PRESS
Squat and then press weights overhead when returning to standing.
MOUNTAIN CLIMBER PUSH-UP
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.
BURPEE & DB CURL
Perform a burpee holding onto weights, curl the weights at the top of the burpee